You might have heard on the MTA podcast that Angie ran 3 ultras last year – a 40 miler, 50k, and 50 miler, and loved it. Well, she’s just put the finishing touches on a beginner 50k Training Plan available for sale on our website.
Here’s a look at what’s in it . . .
The MTA 50k Ultramrathon Training Plan
This plan is 20 weeks in duration and will have you running 4 days per week with interspersed balanced cross-training. Angie is a proponent of the less-is-more philosophy when it comes to the number of running days per week on a beginner plan. Many plans call for 5-6 days, but as a beginner this puts you at a greater risk of injury
This 50k plan has a lot of variety! The types of runs you will be doing include:
- Easy runs at a comfortable (conversational) pace
- Hill repeats -great for conditioning especially if you will be running on trails
- Speedwork -like timed interval drills and strides which are “20 seconds hard followed by 40 seconds easy” for a designated frequency
- Long Runs. There is a long run every week (including a 26.2 miler three weeks out from race day).
Basically, this plan will progressively build on the long run by 2-3 miles each week. It will also include “step down” weeks where you will back off the mileage building to give your body a break.
Many people find that signing up for a marathon and treating it like a training run three weeks before their 50k is a great way to kill two birds with one stone.
Training for a 50k requires lots of running, but other exercises need to be incorporated into your training regimen to ensure that you cross the finish line strong and healthy. This plan calls for low impact cross-trailing like yoga and it also includes two of Angie’s core workout routines (in PDF format). A strong core equals a stronger runner.
Active Rest and Recovery
The plan calls for one rest day per week because regular rest lets your body adapt to the work and improve. Without recovery, your body may seem to adapt in the short-term, but ultimately it will fail.
This plan includes easy workouts the day after intense workouts. There is no haphazard day . . . everything is strategic. Angie has incorporated the same training principles she uses to get her coaching clients across the finish line.
As a bonus the plan also includes three recovery weeks after the 50k to keep you running, safely.
MTA 50k Plan
20 weeks long
Designed for beginners
Price = $20.00
Click Here to add to cart.
If you have any questions about the plan just leave a reply below!