Ultra MarathonIntermediate16 weeks
50K Ultra Marathon Training Plan
Step up from the marathon distance with this 50K ultra training plan featuring back-to-back long runs.
Note: This training plan is AI-generated and pending expert review. Always consult a qualified running coach or physician before starting any training program.
Distance
Ultra Marathon
Duration
16 weeks
Level
Intermediate
Goal Time
Finish strong
Training Schedule
16-week progressive plan with recovery weeks and taper
Week 1
Base Building33 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 8 |
| Wed | Easy run | 9 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 8 |
| Sat | Long run — easy pace | 8 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
8 miWedEasy run
9 miThuRest or cross-train
—FriEasy run — easy pace
8 miSatLong run — easy pace
8 miSunRest
—Week 2
Base Building35 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 8 |
| Wed | Easy run | 9 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 8 |
| Sat | Long run — easy pace | 10 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
8 miWedEasy run
9 miThuRest or cross-train
—FriEasy run — easy pace
8 miSatLong run — easy pace
10 miSunRest
—Week 3
Base Building37 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 8 |
| Wed | Easy run | 9 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 8 |
| Sat | Long run — easy pace | 12 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
8 miWedEasy run
9 miThuRest or cross-train
—FriEasy run — easy pace
8 miSatLong run — easy pace
12 miSunRest
—Week 4
Base Building30 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 7 |
| Wed | Easy run | 8 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 7 |
| Sat | Long run — easy pace | 8 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
7 miWedEasy run
8 miThuRest or cross-train
—FriEasy run — easy pace
7 miSatLong run — easy pace
8 miSunRest
—Week 5
Building43 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 9 |
| Wed | tempo run | 10 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 9 |
| Sat | Long run — easy pace | 15 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
9 miWedtempo run
10 miThuRest or cross-train
—FriEasy run — easy pace
9 miSatLong run — easy pace
15 miSunRest
—Week 6
Building45 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 9 |
| Wed | tempo run | 10 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 9 |
| Sat | Long run — easy pace | 17 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
9 miWedtempo run
10 miThuRest or cross-train
—FriEasy run — easy pace
9 miSatLong run — easy pace
17 miSunRest
—Week 7
Building47 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 9 |
| Wed | tempo run | 10 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 9 |
| Sat | Long run — easy pace | 19 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
9 miWedtempo run
10 miThuRest or cross-train
—FriEasy run — easy pace
9 miSatLong run — easy pace
19 miSunRest
—Week 8
Building36 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 7 |
| Wed | tempo run | 8 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 7 |
| Sat | Long run — easy pace | 14 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
7 miWedtempo run
8 miThuRest or cross-train
—FriEasy run — easy pace
7 miSatLong run — easy pace
14 miSunRest
—Week 9
Building51 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 9 |
| Wed | tempo run | 10 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 9 |
| Sat | Long run — easy pace | 23 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
9 miWedtempo run
10 miThuRest or cross-train
—FriEasy run — easy pace
9 miSatLong run — easy pace
23 miSunRest
—Week 10
Peak55 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 10 |
| Wed | tempo run | 11 |
| Thu | Rest or cross-train | — |
| Fri | Speed work / intervals | 10 |
| Sat | Long run — easy pace | 24 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
10 miWedtempo run
11 miThuRest or cross-train
—FriSpeed work / intervals
10 miSatLong run — easy pace
24 miSunRest
—Week 11
Peak57 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 10 |
| Wed | tempo run | 11 |
| Thu | Rest or cross-train | — |
| Fri | Speed work / intervals | 10 |
| Sat | Long run — easy pace | 26 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
10 miWedtempo run
11 miThuRest or cross-train
—FriSpeed work / intervals
10 miSatLong run — easy pace
26 miSunRest
—Week 12
Peak39 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 6 |
| Wed | tempo run | 7 |
| Thu | Rest or cross-train | — |
| Fri | Speed work / intervals | 6 |
| Sat | Long run — easy pace | 20 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
6 miWedtempo run
7 miThuRest or cross-train
—FriSpeed work / intervals
6 miSatLong run — easy pace
20 miSunRest
—Week 13
Peak61 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 10 |
| Wed | tempo run | 11 |
| Thu | Rest or cross-train | — |
| Fri | Speed work / intervals | 10 |
| Sat | Long run — easy pace | 30 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
10 miWedtempo run
11 miThuRest or cross-train
—FriSpeed work / intervals
10 miSatLong run — easy pace
30 miSunRest
—Week 14
Taper61 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 10 |
| Wed | tempo run | 11 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 10 |
| Sat | Long run — easy pace | 30 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
10 miWedtempo run
11 miThuRest or cross-train
—FriEasy run — easy pace
10 miSatLong run — easy pace
30 miSunRest
—Week 15
Taper52 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 9 |
| Wed | tempo run | 10 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 9 |
| Sat | Long run — easy pace | 24 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
9 miWedtempo run
10 miThuRest or cross-train
—FriEasy run — easy pace
9 miSatLong run — easy pace
24 miSunRest
—Week 16
Taper40 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Rest | — |
| Tue | Easy run — easy pace | 7 |
| Wed | tempo run | 8 |
| Thu | Rest or cross-train | — |
| Fri | Easy run — easy pace | 7 |
| Sat | Long run — easy pace | 18 |
| Sun | Rest | — |
MonRest
—TueEasy run — easy pace
7 miWedtempo run
8 miThuRest or cross-train
—FriEasy run — easy pace
7 miSatLong run — easy pace
18 miSunRest
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