Ultra Date					Ultra Type
monthJanFebMarAprMayJunJulAugSepOctNovDec	day12345678910111213141516171819202122232425262728293031	year20242025	SaturdaySunday		50 Mile50K

  50K Training Schedule      get the spreadsheet!

Week Of	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
Sep 5	1 CD	0	2	2	2	0	8	6	20
Sep 12	2 CD	0	2	2	4	0	10	6	24
Sep 19	3 CD	0	2	2	4	0	12	8	28
Sep 26	4	0	2	4	6	0	14	8	34
Oct 3	5	0	4	4	6	0	16	10	40
Oct 10	6	0	4	6	6	0	18	10	44
Oct 17	7	0	4	6	8	0	20	10	48
Oct 24	8 CD	0	4	8	6	0	10	8	36
Oct 31	9	0	4	8	8	0	22	10	52
Nov 7	10	0	4	10	8	0	22	10	54
Nov 14	11	0	4	10	8	0	24	10	56
Nov 21	12 CD	0	4	10	6	0	10	8	38
Nov 28	13	4	3	2	0	0	50K ultra	0	55

CD = cycle down

• You will begin running longer on back-to-back weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. Obviously you will have higher weekly mileage as a result. You may vary your schedule as necessary but nothing substitutes for the weekend long runs which should be on trails or fire roads. Other runs may be on paved roads.
  
  
• Rest is essential. It is recommended that you not run at all on Mondays and Fridays. There are occasional easy weeks for recovery.