16-Week 50 Mile Training Program

A Proven Roadmap to 50 Miles of Success

I’m not a certified coach, medical professional, or fitness expert, and I don’t have a ton of racing experience. So, how did I end up writing and publishing a training program?

Well, I’ve got hundreds of PDF training plans on my laptop, all written by me at different stages of my life. I’ve got strength and conditioning programs from my high school sports days, track and field plans from my time as a Division I sprinter, ACL rehab programs, plus plans for CrossFit, Ironman, and ultra endurance events. Hundreds of them!

Programming has always been a passion of mine. I’ve spent years researching, studying, and crafting plans for myself. It’s something I truly enjoy.

The training I’ve written for myself has worked — keeping me injury-free while improving my fitness and performance in ultra-endurance adventures. Maybe someday I’ll hire a coach, but for now, I love being hands-on with the process. I enjoy writing, adapting, and executing my own plans. Most of all, I love tuning into my mind and body, and taking control of my workouts, progress, and success.

So, I thought I’d share some of these relevant programs with the Get Stoked Girls community! These aren’t prescriptions, just food for thought when you wonder: Can I run 50 miles? and stumble on this page!

Let’s dive into the basics!

I believe in simple programming. I keep Monday through Friday workouts consistent, with the primary difference being effort — and, ideally, the results that come with it. This approach makes it easier to track progress, fine-tune fueling strategies, and observe both physical and mental changes. Within the consistent structure, intensity, duration, and/or volume of certain workouts gradually increase to ensure the body is adapting. I try and stick to the 80/20 rule, 80% of workouts at a low intensity and 20% at a high intensity.

This 16-week 50 mile program consists of five key workouts — Rest, EZ, Hills, Speed/Tempo, and Long. 

Rest: In ultramarathon training, it's important to balance hard training with appropriate rest to optimize performance, stay healthy, and reach peak potential. Rest days allow for five things — Physical recovery, mental recovery, prevention of overtraining, adaptation to training, and injury prevention. It’s also important to listen to the mind and body on rest days. There might be days where rest means full R&R — massage, cold plunge, sauna, food, and lots of horizontal time. But there will also be rest days where light movement and time outside are exactly what is needed. A good rule of thumb — Avoid running, strenuous hiking, or any activity that spikes the heart rate too high for too long. 

EZ Work: These are Zone 2, conversational efforts. These workouts are the backbone of a well-rounded ultramarathon training plan. Zone 2 training is important because it focuses on building endurance, aerobic capacity, and fat utilization — key factors that are essential for long-distance events. For accurate heart rate tracking, chest-strap heart rate monitors are generally considered the most reliable, while wrist-based wearables and smartphone apps offer convenient but potentially less precise options. If you want to invest in Zone 2 training, you must invest in a HRM strap.

Hill Workouts: Running hills builds strength, improves running efficiency, and helps prepare for the challenging terrain often encountered in ultramarathons. This program has a combination of hill repeats, long hill climbs, and lots of downhill running to improve descent technique.

Speed/Tempo Workouts: While ultramarathons are endurance events, incorporating speed and tempo work into training offers several key benefits: improved lactate threshold, increased running efficiency, enhanced cardiovascular fitness, better fatigue resistance, and variety or balance in training. These workouts range in 400m-1600m repeats at moderate to high intensity efforts. 

Long Runs: Long runs are the cornerstone of ultramarathon training — they build aerobic endurance. Ultramarathons are all about sustained effort over a long period, and long runs simulate the conditions faced on race day. By gradually increasing the distance of long runs, the body is learning to endure the physical and mental demands of ultra-distance events. This program includes back-to-back long runs on weekends to simulate the fatigue of running multiple days in a row. 

Every three to four weeks, with the exception of the peak block, there is a recovery week (20-25% mileage reduction). The goal of a recovery week is to allow muscles, joints, and connective tissues to repair, reduce the risk of overtraining, and prepare for the next phase of more challenging training. The reason for the peak block having a midway recovery week is to allow the body necessary time to recover and adapt before pushing it to its peak performance. It’s a strategic balance that maximizes the effectiveness of training and sets you up for success in the race.

Hot take — I do not follow a strength program. Instead, I get my strength through rock climbing as it engages a wide range of muscles and improves key physical attributes that directly benefit runners. The full-body strength and functional movements developed through climbing help with efficiency, injury prevention, and mental toughness, especially when facing challenging terrain or long distances. HOWEVER — I make sure to keep up with the little things (knees, hips, and back) through a 20 minute injury prevention warm-up before every single run.

2-3 sets of 10-20 reps of the following exercises:

Tibialis raises

Single-leg calf raises

Banded clamshells

Banded glute bridge

Deadbugs `

Single-leg step ups

Lateral lunges

Okay, my last nugget — Don’t overthink it! At the end of the day being a trail runner is about playing outside, moving in the mountains. Listen to your mind and body and make modifications that suit you as an individual. There isn’t a one size fits all program. There isn’t a one stop shop formula. So really, don’t overthink it, work hard and play hard.

Disclaimer: The training program provided in this article is based on my personal experience and what has worked for me. I am not a certified coach, medical professional, or fitness expert. The information shared is intended for informational purposes only and should not be considered as professional advice. Please consult with a qualified coach, doctor, or other healthcare provider before beginning any new training program, especially if you are new to ultra-endurance challenges. It's important to listen to your body and adjust training as needed.