Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [32]
Training for a 50k Race
The 50k distance is a perfect step up from marathons to ultras. When run on the roads or flat, benign trails, a 50k is much the same as a marathon. Yes, the pace is tempered from the start and many more calories are consumed, but a 50k on a mild course only takes an hour longer than a marathon, give or take half an hour.
The difference between a road marathon and a trail 50k grows more significant as the terrain becomes hillier and the footing more technical. Not only do more difficult terrain and technical trails require new skills, but they also mean a runner spends significantly more time running a hilly trail ultra than a road marathon. In fact, a 50k on a rugged course can easily take one and a half to as much as two times as long as a road marathon. As suggested in David Horton’s essay later in this chapter, do not underestimate the 50k distance.
All that said, training for a 50k is a lot like training for a marathon. In fact, if you’ve run a marathon in the past few months, chances are you could finish a 50k with a few months of training. Still, a longer period of dedicated ultramarathon training allows you to learn necessary skills, incorporate training specificity, and build confidence before stepping up to 50k. Make sure to include a significant amount of race-specific training described in chapter 3. In all seriousness, this may be the most important aspect of your 50k training. It is crucial to prepare adequately for the terrain and footing found in an ultra. This is particularly true for a road marathoner looking to make an ultra debut at a trail 50k.
Below are 50k training plans for 50 and 70 mile-per-week runners, but, first, I’ll provide a 50k-training option if you would prefer to stick with a familiar marathon-training plan.
A 50k, such as the Speedgoat 50k in Utah, can have over 10,000 feet of climbing! (Photo by author)
Option to Modify a Marathon Training Plan for a 50k Race
While there are two 50k training plans in this chapter, it’s also possible to train for a 50k by following your favorite marathon training plan with a few key modifications that probably sound familiar from chapters 2 and 3. Many marathoners have used a particular marathon training plan with success, train with others who follow a marathon training plan, or both. The modifications below allow you to tune those marathon plans to train for a 50k. The remainder of this book provides invaluable advice regarding the multitude of supplementary topics to bring you up to speed on training for, planning for, and racing a 50k. Relentless Forward Progress is the reference book that should answer your most pressing questions.
The first modification to a marathon training plan is to limit speed work to once a week and to generally keep speed work intervals to two minutes or longer. If a speed session is removed, replace it with a run that’s 2 or 3 miles longer than the next longest weekday run.
Training for a 50k also requires greater emphasis on long runs. For most plans, that means building up long runs faster so that you can log eight or more 18-mile or longer long runs, at least two or three runs in the 22-to-24-mile range, and, if possible, one marathon-distance training run. While the marathon-distance run can be logged in a marathon, it should not be “raced.” Along with the physiological benefits, the primary purposes of the marathon-distance training run are to practice fueling and hydration as well as refamiliarizing yourself with running on tired legs.
Training Plan for a 50k Race on 50 Miles per Week
Shading indicates a recovery or taper week. Bold indicates a race. Note that in week 16 you have the option of running a marathon. If you choose to do so, do not race it all out!
* Active recovery is particularly important on this day!
Training Plan for a 50k Race on 70 Miles per Week
Shading indicates a recovery or taper week. Bold indicates a race. Note that in week 16 you have the option of running a marathon. If you choose to do so, do not race it all out!