Training Plan For a 50 miler or 100K

By Ray Krolewicz/Running Journal/October 2009

Last month’s column addressed the issue of training for ultras. This month will examine specific training for an event in the 50-mile/100K range. (I will skip the 50K runs, since they are so close in time and distance as the marathon, that many of the excellent marathon guides work for 50K training.)

Once upon a time it was safe to assume that someone contemplating a 50-miler had already run a marathon (usually several) and had tried a 50K or two. Now that is not necessarily true as many runners attempt 50-milers without any marathon or longer race experience, and sometimes without the benefit of short races in the 5K to half-marathon range. Yes, I said benefit of short races, up to and including 50K runs. Training can only do so much to prepare one for races as long as 50 miles. There are times when more intense running is required, and while possible to mimic with intervals, tempo runs, and long runs, it is generally more effective to have raced at shorter distances.

As mentioned previously, there are runners who successfully complete ultras on minimal training (often including cross-training of some sort), but that is not the best way to train for mid- range ultras. I personally recommend a minimum of equal miles per week to the event being considered. For a 50-miler that means 50 miles per week. For a 100K, 62.137119 miles should be the target. That is not to say those figures are cut in stone, but merely act as a guide.

Once the weekly miles have been determined, a plan should be laid out on a calendar. I like plans that begin eight-12 weeks before an event. Note that this is from an existing base, not from the couch. The plan should include six-12 runs per week, and much of this depends on available time and training preferences. Essential runs are one long run of around 20 miles, one medium distance run of 11-14 miles, and one speed developing run. Note that I did not say speed work, intervals, fartlek, or any specific type, as all have their benefits during the training phase.

Now we will look at a sample week. I will use Day 1 through Day 7 as a model since I recognize that runners have different starting and ending days during the week.

Day 1. Long run. This run should be 16-20 miles. Pace is less important than time on the feet. It is better to “err” on the side of being too slow (although there is no too slow on this run) than too fast. Do not race the long run (unless you are utilizing a race in training).

Day 2. A good day for two runs. A pair of 3-4 mile runs morning and evening work well. Otherwise a single 5-6 mile run is good.

Day 3. Speed work. This can be fartlek on the roads, intervals on a track, or any other way the runner does some race pace (or faster) training. This is to be part of a run that includes some recovery running. For a 6-8 mile run, 3-4 miles should be fast and the remaining miles should be warm up and recovery.

Day 4. A good time for a day off if you are inclined to take one, otherwise an easy three-four-mile run works well here.

Day 5. Today is a moderate distance day. A run in the 10-mile range at a steady pace builds base.

Day 6. If day 4 was not an off day this is a second chance to take a day off. (Both can be taken off, but is not generally advisable.) If running, it is again a day for an easy 3-4 mile run.

Day 7. In my world this is Saturday, which means an abundance of races to choose from. (See the Running Journal calendar) It is also a good day for two runs, especially if racing in the morning. The plan is for a race or tempo run in the morning followed by a 2-3 mile easy run late that afternoon. If the race is short like a 5K, a good warm up and cool down is advised to put the morning run in the 5-8 mile range.

This week has the runner completing 42 miles on the low side to 64 on the high side. Most runners will adjust as needed and be somewhere between these two figures. Vary slightly, adapt, add a little when comfortable, and find a 50-mile ultra to run.