01 · Who is it for?Who are these plans for?
For most runners, a 50K is the logical first ultra. You are out there longer than in a marathon, but you don't have to run through the night and you can keep running for most of the race. These plans fit you if:
Both plans belong to the same example runner: a 4:00 marathon (an average of 5:40 min / km9:07 min / mi), run two to six months ago. For the road plan, this runner currently runs four times a week, about 45 km28 mi in total; for the trail plan, five times a week, about 50 km31.1 mi in total. Their longest recent run was about 28 km17.4 mi.
Haven't run a marathon yet? Start with the marathon training plan. If you would rather get faster at the marathon first, see the sub-4-hour marathon plan. The plan builder only recommends an ultra from the advanced level up: with a smaller base, the step to an ultra is too big.
02 · Not a marathon planHow an ultra plan differs from a marathon plan
You don't train for an ultra like a longer marathon. These are the biggest differences:
03 · Road · 16 weeksPlan 1: 50K on the road, 16 weeks, 4 days a week
This table matches what the plan builder creates for the example runner above, with four running days: Tuesday, Thursday, Saturday, and Sunday. The long run is on Sunday. The paces in the table are this runner's paces. You start with almost 5 hours a week and build to about 6¾ hours in week 8 and in weeks 10 through 13; for the example runner, the week grows from 45 km28 mi to 65 km40.4 mi. The longest run lasts 3h07, in week 13. Weeks 5 and 9 are recovery weeks. Weeks 14 and 15 taper, and week 16 is race week. How to read the table:
| Week | Tuesday | Thursday | Saturday | Sunday |
|---|---|---|---|---|
| 1 | Threshold blocks · 5.3 km3.3 mi 10 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down threshold pace 5:20 min / km8:35 min / mi Total: 32 min | Easy run with fartlek · 4.4 km2.7 mi 10 min easy 6 × (1 min brisk + 1:30 min easy) 4 min easy Total: 29 min | 10 km6.2 mi easy · 65 min | Long run · 2h46 easy · about 25 km16 mi |
| 2 | Threshold blocks · 6.8 km4.2 mi 11 min easy warm-up 4 × (5 min at threshold pace + 1 min easy) 6 min easy cool-down threshold pace 5:20 min / km8:35 min / mi Total: 41 min | Easy run with fartlek · 5.2 km3.2 mi 11 min easy 7 × (1 min brisk + 1:30 min easy) 6 min easy Total: 34 min | 12.2 km7.6 mi easy · 80 min | Long run · 2h46 easy · about 25 km16 mi |
| 3 | Threshold blocks · 9.4 km5.8 mi 18 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 11 min easy cool-down threshold pace 5:20 min / km8:35 min / mi Total: 58 min | Easy run with fartlek · 7 km4.3 mi 18 min easy 7 × (1 min brisk + 1:30 min easy) 10 min easy Total: 46 min | 12.2 km7.6 mi easy · 80 min | Long run · 2h46 easy · about 25 km16 mi |
| 4 | Threshold blocks · 9.6 km6 mi 14 min easy warm-up 3 × (10 min at threshold pace + 2 min easy) 7 min easy cool-down threshold pace 5:20 min / km8:35 min / mi Total: 57 min | 12.2 km7.6 mi easy with strides · 81 min | 12.2 km7.6 mi easy · 80 min | Long run with ultra-pace finish · about 25 km16 mi 132 min easy 30 min at ultra pace ultra pace 5:55 min / km9:31 min / mi Total: 162 min |
| 5 · recovery | Threshold blocks · 5.7 km3.5 mi 11 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 6 min easy cool-down threshold pace 5:20 min / km8:35 min / mi Total: 35 min | 12.2 km7.6 mi easy with strides · 81 min | 10.6 km6.6 mi easy · 70 min | Long run · 1h56 easy · about 18 km11 mi |
| 6 | Threshold blocks · 12.5 km7.8 mi 27 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 12 min easy cool-down threshold pace 5:10 min / km8:19 min / mi Total: 75 min | 12.5 km7.8 mi easy with strides · 82 min | 12.5 km7.8 mi easy · 80 min | Long run · 2h42 easy · about 25 km16 mi |
| 7 | Threshold blocks · 12.5 km7.8 mi 27 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 12 min easy cool-down threshold pace 5:10 min / km8:19 min / mi Total: 75 min | 12.5 km7.8 mi easy with strides · 82 min | 12.5 km7.8 mi easy · 80 min | Long run with ultra-pace finish · about 25 km16 mi 119 min easy 39 min at ultra pace ultra pace 5:45 min / km9:15 min / mi Total: 158 min |
| 8 | Threshold blocks · 12.1 km7.5 mi 24 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 12 min easy cool-down threshold pace 5:10 min / km8:19 min / mi Total: 72 min | 12.5 km7.8 mi easy with strides · 82 min | 12.5 km7.8 mi easy · 80 min | Long run · 2h58 easy · about 28 km17 mi |
| 9 · recovery | Threshold blocks · 6.5 km4 mi 10 min easy warm-up 4 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down threshold pace 5:10 min / km8:19 min / mi Total: 38 min | 13 km8.1 mi easy with strides · 85 min | 11.7 km7.3 mi easy · 75 min | Long run · 2h05 easy · about 20 km12 mi |
| 10 | Threshold blocks · 14.4 km8.9 mi 37 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 12 min easy cool-down threshold pace 5:05 min / km8:11 min / mi Total: 85 min | 14.1 km8.8 mi easy with strides · 90 min | 14.2 km8.8 mi easy · 89 min | Long run · 2h20 easy · about 22 km14 mi |
| 11 | Threshold blocks · 8.6 km5.3 mi 10 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 2 min easy cool-down threshold pace 5:05 min / km8:11 min / mi Total: 48 min | 13.3 km8.3 mi easy with strides · 85 min | 13.3 km8.3 mi easy · 83 min | Long run with ultra-pace finish · about 30 km19 mi 137 min easy 45 min at ultra pace ultra pace 5:40 min / km9:07 min / mi Total: 182 min |
| 12 | Threshold blocks · 14.4 km8.9 mi 37 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 12 min easy cool-down threshold pace 5:05 min / km8:11 min / mi Total: 85 min | 14.1 km8.8 mi easy with strides · 90 min | 14.2 km8.8 mi easy · 89 min | Long run · 2h20 easy · about 22 km14 mi |
| 13 | Threshold blocks · 8.6 km5.3 mi 10 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 2 min easy cool-down threshold pace 5:05 min / km8:11 min / mi Total: 48 min | 13.3 km8.3 mi easy with strides · 85 min | 13.3 km8.3 mi easy · 83 min | Long run · 3h07 easy · about 30 km19 mi |
| 14 · taper | 9.7 km6 mi easy with strides · 62 min | 9.7 km6 mi easy with strides · 62 min | 9.7 km6 mi easy · 60 min | Long run · 2h12 easy · about 21 km13 mi |
| 15 · taper | 8.7 km5.4 mi easy with strides · 56 min | 8.7 km5.4 mi easy with strides · 56 min | 8.6 km5.3 mi easy · 53 min | Long run · 1h28 easy · about 14 km9 mi |
| 16 · race week | 7.7 km4.8 mi easy · 48 min | – | Shake-out · 20 min with strides | Race: 50K expected time 4h29–4h42 |
Want this plan on your own days and at your own level? Create a personal ultra plan: choose Custom as the distance and enter 50 km.
04 · Trail · 20 weeksPlan 2: 50K trail with 1,500 m of climbing, 20 weeks, 5 days a week
A 50K trail race with 1,500 m (4,900 ft) of climbing is harder than a 50K on the road. A widely used rule of thumb is that 100 m of climbing costs about as much as 1 extra kilometer. This trail race therefore counts as 50 + 1,500 ÷ 100 = 65 km of effort. That is why this plan lasts 20 weeks, with five running days: Tuesday, Wednesday, Thursday, Saturday, and Sunday. The table matches what the plan builder creates for the same example runner, who currently runs about 50 km31.1 mi a week over five days. The long run is on Saturday. You start with about 5½ hours a week and build to just over 8½ hours in the biggest weeks; for the example runner, the week grows from 50 km31.1 mi to about 85 km52.8 mi. Weeks 5, 9, and 13 are recovery weeks. Weeks 18 and 19 taper, and week 20 is race week. How to read the table:
| Week | Tuesday | Wednesday | Thursday | Saturday | Sunday |
|---|---|---|---|---|---|
| 1 | 6.1 km3.8 mi easy · 40 min | 6.1 km3.8 mi easy · 40 min | 6.1 km3.8 mi easy · 40 min | Time on feet · 3h03 by feel · about 28 km17 mi | 3.6 km2.2 mi recovery run · 25 min |
| 2 | Threshold blocks · 5.3 km3.3 mi 10 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down threshold pace 5:20 min / km8:35 min / mi Total: 32 min | 10.5 km6.5 mi easy · 69 min | Hill repeats · 4.8 km3 mi 10 min easy warm-up 8 × (1 min uphill + 1 min easy jog back down) 4 min easy cool-down uphill at interval pace 4:55 min / km7:55 min / mi Total: 30 min | Time on feet · 3h21 by feel · about 31 km19 mi | 3.6 km2.2 mi recovery run · 25 min |
| 3 | Threshold blocks · 7.2 km4.5 mi 12 min easy warm-up 4 × (5 min at threshold pace + 1 min easy) 8 min easy cool-down threshold pace 5:20 min / km8:35 min / mi Total: 44 min | 13.6 km8.5 mi easy with strides · 90 min | Hill repeats · 6.3 km3.9 mi 12 min easy warm-up 10 × (1 min uphill + 1 min easy jog back down) 8 min easy cool-down uphill at interval pace 4:55 min / km7:55 min / mi Total: 40 min | Time on feet · 3h10 by feel · about 29 km18 mi | 3.8 km2.4 mi recovery run · 26 min |
| 4 | Threshold blocks · 7.2 km4.5 mi 10 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 3 min easy cool-down threshold pace 5:20 min / km8:35 min / mi Total: 42 min | 12.1 km7.5 mi easy with strides · 81 min | Hill repeats · 5.5 km3.4 mi 10 min easy warm-up 8 × (1:15 min uphill + 1:15 min easy jog back down) 4 min easy cool-down uphill at interval pace 4:55 min / km7:55 min / mi Total: 34 min | Time on feet · 3h10 by feel · about 29 km18 mi | 12.1 km7.5 mi easy · 79 min |
| 5 · recovery | Threshold blocks · 5.3 km3.3 mi 10 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down threshold pace 5:20 min / km8:35 min / mi Total: 32 min | 11.1 km6.9 mi easy · 73 min | 11.1 km6.9 mi easy with strides · 74 min | Time on feet · 2h13 by feel · about 20 km13 mi | 3.6 km2.2 mi recovery run · 25 min |
| 6 | Threshold blocks · 8.9 km5.5 mi 10 min easy warm-up 3 × (10 min at threshold pace + 2 min easy) 5 min easy cool-down threshold pace 5:10 min / km8:19 min / mi Total: 51 min | 13.8 km8.6 mi easy with strides · 90 min | Hill repeats · 6.8 km4.2 mi 10 min easy warm-up 10 × (1:15 min uphill + 1:15 min easy jog back down) 6 min easy cool-down uphill at interval pace 4:45 min / km7:39 min / mi Total: 41 min | Time on feet · 3h06 by feel · about 29 km18 mi | 14.1 km8.8 mi easy · 90 min |
| 7 | Threshold blocks · 11.6 km7.2 mi 21 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 12 min easy cool-down threshold pace 5:10 min / km8:19 min / mi Total: 69 min | 13.8 km8.6 mi easy with strides · 90 min | Hill repeats · 10.6 km6.6 mi 22 min easy warm-up 10 × (1:30 min uphill + 1:30 min easy jog back down) 13 min easy cool-down uphill at interval pace 4:45 min / km7:39 min / mi Total: 65 min | Time on feet · 3h06 by feel · about 29 km18 mi | 14.1 km8.8 mi easy · 90 min |
| 8 | Threshold blocks · 13.4 km8.3 mi 19 min easy warm-up 4 × (10 min at threshold pace + 2 min easy) 11 min easy cool-down threshold pace 5:10 min / km8:19 min / mi Total: 78 min | 13.8 km8.6 mi easy with strides · 90 min | Hill repeats · 9.9 km6.2 mi 19 min easy warm-up 10 × (1:30 min uphill + 1:30 min easy jog back down) 12 min easy cool-down uphill at interval pace 4:45 min / km7:39 min / mi Total: 61 min | Time on feet · 3h06 by feel · about 29 km18 mi | Back-to-back run · 1h57 easy · about 18 km11 mi |
| 9 · recovery | Threshold blocks · 7.3 km4.5 mi 10 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 3 min easy cool-down threshold pace 5:10 min / km8:19 min / mi Total: 42 min | 12.7 km7.9 mi easy · 81 min | 12.7 km7.9 mi easy with strides · 83 min | Time on feet · 2h10 by feel · about 20 km13 mi | 12.7 km7.9 mi easy · 81 min |
| 10 · about 950 m (3,100 ft) of climbing | Threshold blocks · 12.6 km7.8 mi 11 min easy warm-up 3 × (15 min at threshold pace + 3 min easy) 5 min easy cool-down threshold pace 5:05 min / km8:11 min / mi Total: 70 min | Hills and power hiking · 1h30 · power hike the climbs | 14.1 km8.8 mi easy with strides · 90 min | Time on feet · 3h02 by feel · about 29 km18 mi | 14.4 km8.9 mi easy · 90 min |
| 11 · about 1,050 m (3,400 ft) of climbing | Hill repeats · 12.6 km7.8 mi 33 min easy warm-up 10 × (1:30 min uphill + 1:30 min easy jog back down) 13 min easy cool-down uphill at interval pace 4:40 min / km7:31 min / mi Total: 76 min | Hills and power hiking · 1h30 · power hike the climbs | 14.1 km8.8 mi easy with strides · 90 min | Time on feet · 3h02 by feel · about 29 km18 mi | 14.4 km8.9 mi easy · 90 min |
| 12 · about 1,150 m (3,700 ft) of climbing | Threshold blocks · 12 km7.5 mi 10 min easy warm-up 3 × (15 min at threshold pace + 3 min easy) 2 min easy cool-down threshold pace 5:05 min / km8:11 min / mi Total: 66 min | Hills and power hiking · 1h07 · power hike the climbs | 10.7 km6.6 mi easy with strides · 69 min | Time on feet · 3h21 by feel · about 32 km20 mi | Back-to-back run · 1h59 easy · about 19 km12 mi |
| 13 · recovery · about 800 m (2,600 ft) of climbing | Threshold blocks · 10.8 km6.7 mi 17 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 9 min easy cool-down threshold pace 5:05 min / km8:11 min / mi Total: 62 min | 14.4 km8.9 mi easy · 90 min | 14.1 km8.8 mi easy with strides · 90 min | Time on feet · 2h20 by feel · about 22 km14 mi | 4.3 km2.7 mi recovery run · 29 min |
| 14 · about 1,250 m (4,100 ft) of climbing | Threshold blocks · 14.6 km9.1 mi 21 min easy warm-up 4 × (10 min at threshold pace + 2 min easy) 13 min easy cool-down threshold pace 5:00 min / km8:03 min / mi Total: 82 min | Hills and power hiking · 1h30 · power hike the climbs | 14.6 km9.1 mi easy · 90 min | Time on feet · 2h41 by feel · about 26 km16 mi | 14.6 km9.1 mi easy · 90 min |
| 15 · about 1,350 m (4,500 ft) of climbing | Hill repeats · 7.7 km4.8 mi 10 min easy warm-up 10 × (1:30 min uphill + 1:30 min easy jog back down) 4 min easy cool-down uphill at interval pace 4:35 min / km7:23 min / mi Total: 44 min | Hills and power hiking · 1h28 · power hike the climbs | 14.2 km8.8 mi easy with strides · 89 min | Time on feet · 3h31 by feel · about 34 km21 mi | 14.2 km8.8 mi easy · 88 min |
| 16 · about 1,500 m (4,900 ft) of climbing | Threshold blocks · 14.6 km9.1 mi 21 min easy warm-up 4 × (10 min at threshold pace + 2 min easy) 13 min easy cool-down threshold pace 5:00 min / km8:03 min / mi Total: 82 min | Hills and power hiking · 1h30 · power hike the climbs | 14.6 km9.1 mi easy · 90 min | Time on feet · 2h41 by feel · about 26 km16 mi | 14.6 km9.1 mi easy · 90 min |
| 17 · about 1,500 m (4,900 ft) of climbing | Threshold blocks · 11.3 km7 mi 10 min easy warm-up 4 × (10 min at threshold pace + 2 min easy) 3 min easy cool-down threshold pace 5:00 min / km8:03 min / mi Total: 61 min | Hills and power hiking · 1h02 · power hike the climbs | 10.1 km6.3 mi easy with strides · 64 min | Time on feet · 3h31 by feel · about 34 km21 mi | Back-to-back run · 1h56 easy · about 19 km12 mi |
| 18 · taper | 12.2 km7.6 mi easy with strides · 76 min | 12.2 km7.6 mi easy · 74 min | 12.2 km7.6 mi easy with strides · 76 min | Time on feet · 2h30 by feel · about 25 km15 mi | 3.9 km2.4 mi recovery run · 25 min |
| 19 · taper | 10.5 km6.5 mi easy with strides · 66 min | 10.5 km6.5 mi easy · 64 min | 10.5 km6.5 mi easy with strides · 66 min | Time on feet · 1h40 by feel · about 16 km10 mi | 3.9 km2.4 mi recovery run · 25 min |
| 20 · race week | 7.9 km4.9 mi easy · 48 min | 7.9 km4.9 mi easy · 48 min | – | Shake-out · 20 min with strides | Race: 50K expected time 5h57–6h20 |
Want this plan on your own days and at your own level? Create a personal ultra plan: choose Custom as the distance, enter 50 km, choose Trail as the surface, and add your race's elevation gain.
05Road or trail?
An ultra on the road or on wide, flat paths runs like a long marathon, at a fairly steady pace. That is why plan 1 puts pace first and has you practice ultra pace. On a trail, the surface and the slopes keep changing. Your pace tells you little there; your effort tells you everything. That is why plan 2 has you run by feel and train climbing and hiking.
Torn between two races? Look at the elevation gain and the cutoff time. You will usually find both on the race website. For your first ultra, pick a race with a generous cutoff, so you don't have to rush.
06 · Power hikingWalking and power hiking
Almost everyone walks in an ultra, even the fast runners. On steep climbs, power hiking is often just as fast as running, and it costs less energy. Even on road ultras, many runners use a set rhythm of running and short walk breaks from the start. Power hiking is strong, purposeful uphill walking:
Read more about walking, back-to-backs, and gear in your first ultra.
07 · Practice fuelingPractice fueling on your long runs
Your body stores enough carbohydrates for a few hours of running, and a 50K takes longer. Many guidelines recommend 30 to 60 grams of carbohydrates per hour. With a trained gut and a mix of glucose and fructose, as in many sports drinks and gels, you can work up toward 90 grams per hour. Start in the first hour and take something every half hour after that.
You can train your gut, just like your legs. Practice on runs from about 1.5 hours, so on every long run and every time-on-feet run in these plans. Use what you plan to eat and drink in the race, on the same schedule. The long runs with an ultra-pace finish, and on the trail the back-to-back weekends, are the best dress rehearsal for your fueling, your hydration vest, and your shoes. Learn more in the importance of carbohydrates for runners and race-day nutrition.
08 · TaperTaper and race week
For a 50K, you taper during the last two weeks before race week. On the road, your training time drops to about 5h15 and 4h15 in weeks 14 and 15, and the long run to 2h12 and 1h28. On the trail, it drops to about 6h40 and 5h20 in weeks 18 and 19, with time-on-feet runs of 2h30 and 1h40. You keep running strides so your legs stay sharp.
In race week, you do one or two more easy runs, and on the day before the race a short 20-minute shake-out with a few strides. Then it is time for your ultra.
09 · Expected finish timeWhat finish time is realistic?
In an ultra, a finish time is a range: fatigue, walking, and aid stations make the difference between a good day and a tough one. For the example runner with a 4:00 marathon, the plan builder expects these times at the end of the plans:
| Race | Expected finish time |
|---|---|
| 50K on the road | 4h29 to 4h42 |
| 50K trail with 1,500 m of climbing | 5h57 to 6h20 |
These times include the progress the runner makes during the plan. Without that progress, the estimate is slower: about 4h50 to 5h05 on the road for the same runner, as in your first ultra. The plan builder shows your own range. If you enter your race's cutoff time, the summary shows whether your expected time fits comfortably, only just, or not at all. If you choose a goal time, you will see whether it is realistic.
10 · FAQFrequently asked questions
Summary and next step
You train for a 50K ultra in time on feet, not in miles or kilometers. The road plan lasts 16 weeks with 4 running days and practices ultra pace; the trail plan with 1,500 m of climbing lasts 20 weeks with 5 running days, with back-to-backs, hills, and power hiking. Both fit runners who have already finished a marathon. Create a personal plan with your own distance, surface, elevation gain, and days.
