50k Training Plan – Improver (Intermediate)

Our 50k Training Plan – Improver is designed for runners who want to do well in their 50k, perhaps setting a new PR.

The plan is 6 months long and is aimed at runners aiming to continuously run their 50k ultra at a strong pace.

Once you go beyond marathon distance and stray into ultrarunning territory, the training strategies and advice vary an incredible amount.   

This training plan was initially developed by pulling strategies from a few sources, and has been refined by myself and several other ultra-runners.

The training plan is available for free in PDF and editable Google Sheets formats in both miles and kilometers. 

50k Training Plan Improver: Essential Info

Who Is It For?:

Our Improver training plans are for established or intermediate runners who want to challenge themselves, and perhaps set a new PR. If you’ve already run a distance event such as a marathon and want to take it to the ultrarunning level, this 50k training program might be for you.

Our Improver training plans balance training and miles with rest days and (optional) speed work; only include the speed work if you want to improve your base running speed.

If you’ve got some distance running experience, and want to push yourself a little and progress to ultrarunning, this is the training plan for you.

Find out other ultramarathon training plans – for different goals and ability levels – by clicking here.

How Long?: 

Six months // 24 weeks.  

How Many Days Per Week?:

The majority of this plan features 5 days of training per week.

Training Breakdown: What Will Your Weekly Schedule Consist Of?

Speed Work

One day of speed work is included in this training schedule; this is to improve your base running speed and your running economy.  

Time On Your Feet

This is paramount – more important than speed or miles. It’s also the biggest commitment you’ll have to give for your 50k preparation.  Your body has to get used to being on your feet for hours on end, so it holds up well come race day. 

Hence the huge amount of miles included in this 50k training program. This can mean committing serious chunks of your life (weekends) to running.  

Cross Training

An ultramarathon is all about endurance, and muscular strength makes you an endurance animal. Many runners can get by with marathon-length runs by doing only running training.  

But once you are on your legs for several hours at a time, having some core strength really helps you keep your form and fuels your endurance. Remember – your whole body is active while running, not just your legs.  

I highly recommend doing cross-training once per week (more if you manage), focussing on the upper body. If you only have time for one cross-training session, focus on your legs with lunges, squats, and stretching – your body will thank you when you’re 10hrs into the race.

Cross-training also improves your cardiovascular health and strengthens some of the muscles weakened through running, thereby reducing your chance of injury. Other recommended cross-training exercises include bodyweight exercises, light gym work, swimming, yoga, pilates, and cycling.

Long Runs

Just like marathon prep, you should be factoring in one long, slow run every weekend. This 50k training plan improver plan peaks with two marathon-length long runs.

Tapering For A 50k

Tapering is the age-old marathon training technique of letting your training peak 4 weeks before your race and gradually backing off.  It’s a nice rule of thumb that means you’ve given yourself plenty of time for preparation.

Tapering minimizes the risk of injury prior to the race and means you should arrive at the start line in the best possible condition.  However, you’ll often find that it’s harder to apply such a rigid structure to ultra-marathon training. Many seasoned ultra-runners barely taper at all – they might just relax a bit more in the week leading up to the event.

Download The 50K Improver Ultramarathon Training Plan For Free: