50 Mile Ultra 16 Week Plan
INCLUDES RUNNING, LIFTING AND NUTRITION
The 16-week running plan for the 50-miler is designed to gradually build your endurance and mental fortitude while minimizing the risk of injury. The structure increases weekly mileage and long-run distances progressively, with strategic rest days to allow for optimal recovery. By the end of the program, you'll be prepared not only to complete the 50-mile race but to do so with a foundation of strength and resilience. Key workouts like tempo runs, interval training, and long runs are carefully balanced to enhance both aerobic capacity and speed, while the inclusion of cross-training (on recovery days) ensures muscle recovery and reduces burnout. As for strength, the 4-day workout split was crafted to complement your running goals without overwhelming your body. The split focuses on targeting different muscle groups each day: legs, push (chest, shoulders, triceps), pull (back, biceps), and arms.
INCLUDES RUNNING, LIFTING AND NUTRITION
The 16-week running plan for the 50-miler is designed to gradually build your endurance and mental fortitude while minimizing the risk of injury. The structure increases weekly mileage and long-run distances progressively, with strategic rest days to allow for optimal recovery. By the end of the program, you'll be prepared not only to complete the 50-mile race but to do so with a foundation of strength and resilience. Key workouts like tempo runs, interval training, and long runs are carefully balanced to enhance both aerobic capacity and speed, while the inclusion of cross-training (on recovery days) ensures muscle recovery and reduces burnout. As for strength, the 4-day workout split was crafted to complement your running goals without overwhelming your body. The split focuses on targeting different muscle groups each day: legs, push (chest, shoulders, triceps), pull (back, biceps), and arms.
INCLUDES RUNNING, LIFTING AND NUTRITION
The 16-week running plan for the 50-miler is designed to gradually build your endurance and mental fortitude while minimizing the risk of injury. The structure increases weekly mileage and long-run distances progressively, with strategic rest days to allow for optimal recovery. By the end of the program, you'll be prepared not only to complete the 50-mile race but to do so with a foundation of strength and resilience. Key workouts like tempo runs, interval training, and long runs are carefully balanced to enhance both aerobic capacity and speed, while the inclusion of cross-training (on recovery days) ensures muscle recovery and reduces burnout. As for strength, the 4-day workout split was crafted to complement your running goals without overwhelming your body. The split focuses on targeting different muscle groups each day: legs, push (chest, shoulders, triceps), pull (back, biceps), and arms.