{"id":8666,"date":"2010-04-15T12:51:03","date_gmt":"2010-04-15T16:51:03","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=8666"},"modified":"2020-02-27T16:44:20","modified_gmt":"2020-02-27T21:44:20","slug":"my-training-program-for-50-miler","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/my-training-program-for-50-miler\/","title":{"rendered":"Training Plan for the Big 5-0"},"content":{"rendered":"

Only eight weeks left until I run 50 miles at the North Face Endurance Challenge in Washington, D.C. !<\/p>\n

Sometimes that’s exciting; other times it makes me want to soil myself.<\/p>\n

\"ImageAs a coping mechanism, I’ve written out a training schedule.\u00a0 (This is something I normally don’t do, since I prefer to play it by ear, depending on how my body is feeling on a given week.)<\/p>\n

But I have this terrible fear that somehow I’m going to wake up on race day morning completely unprepared for the distance, so at least this will prevent that.<\/p>\n

Just add miles!<\/h3>\n

A friend of mine who has notched several 100-milers gave me this advice regarding ultramarathon training:<\/p>\n

Just add miles to a regular marathon training program.<\/strong><\/p>\n

That seems to embody the spirit of ultramarathoners and trail runners; other advice I’ve received includes the rigid “Do a few 50K’s (31 miles) and then just go out there and do it.”\u00a0 Sweet.<\/p>\n

With these gems in mind, here’s the schedule I’ve put together for the remaining eight weeks.\u00a0 Keep in mind that I ran a 50K about four weeks ago, and another one back in January, so this isn’t just starting from scratch.\u00a0 Then again, my week-to-week training over the past few months has been a little bit spotty.<\/p>\n

What the workouts mean<\/h3>\n

Tempo<\/strong> – 30-45 minutes of running at a moderately uncomfortable pace (around 6:30-6:50 per mile, for me), plus warmup and cooldown miles.<\/p>\n

Speed<\/strong> – intervals of 400 meters to 1600 meters at the track.\u00a0 See my post about my three favorite track workouts<\/a>.<\/p>\n

Lift<\/strong> – the simple (but exhausting) power-endurance workout<\/a> I wrote about a few months ago.<\/p>\n

All other miles are at comfortable pace, 8:00-10:00 per mile, depending on distance. And don’t forget, there’s a baby coming soon, so that will require some flexibility.\u00a0 I guess I’ll sleep once the race is over, if the baby lets me.<\/p>\n

The plan<\/h3>\n\n\n\n\n\n\n\n\n\n\n\n
Week<\/strong><\/td>\nSun<\/strong><\/td>\nMon<\/strong><\/td>\nTues<\/strong><\/td>\nWed<\/strong><\/td>\nThurs<\/strong><\/td>\nFri<\/strong><\/td>\nSat<\/strong><\/td>\nTotal<\/strong><\/td>\n<\/tr>\n
11-Apr<\/td>\nRest<\/td>\nTempo (5-7 mi)<\/td>\nLift + 4 mi<\/td>\nSpeed (5-7 mi)<\/td>\n7 mi<\/td>\n4 mi<\/td>\n25 mi<\/td>\n52 mi<\/strong><\/td>\n<\/tr>\n
18-Apr<\/td>\nRest<\/td>\nTempo (5-7 mi)<\/td>\nLift + 4 mi<\/td>\nSpeed (5-7 mi)<\/td>\n7 mi<\/td>\n4 mi<\/td>\n15 mi<\/td>\n42 mi<\/strong><\/td>\n<\/tr>\n
25-Apr<\/td>\nRest<\/td>\nTempo (5-7 mi)<\/td>\nLift + 4 mi<\/td>\nSpeed (5-7 mi)<\/td>\n7 mi<\/td>\n4 mi<\/td>\n30 mi<\/td>\n57 mi <\/strong><\/td>\n<\/tr>\n
2-May<\/td>\nRest<\/td>\nTempo (5-7 mi)<\/td>\nLift + 4 mi<\/td>\nSpeed (5-7 mi)<\/td>\n2×7 mi<\/td>\n4 mi<\/td>\n21 mi<\/td>\n55 mi<\/strong><\/td>\n<\/tr>\n
9-May<\/td>\nRest<\/td>\nTempo (5-7 mi)<\/td>\nLift + 4 mi<\/td>\nSpeed (5-7 mi)<\/td>\n7 mi<\/td>\n4 mi<\/td>\n35 mi<\/td>\n62 mi<\/strong><\/td>\n<\/tr>\n
16-May<\/td>\nRest<\/td>\nTempo (5-7 mi)<\/td>\nLift + 4 mi<\/td>\nSpeed (5-7 mi)<\/td>\n2×7 mi<\/td>\n4 mi<\/td>\n15 mi<\/td>\n49 mi<\/strong><\/td>\n<\/tr>\n
23-May<\/td>\nRest<\/td>\nTempo (4-5 mi)<\/td>\n4 mi<\/td>\nSpeed (3-4 mi)<\/td>\n7 mi<\/td>\n4 mi<\/td>\n10 mi<\/td>\n29 mi<\/strong><\/td>\n<\/tr>\n
30-May<\/td>\nRest<\/td>\nTempo (4-5 mi)<\/td>\n4 mi<\/td>\nSpeed (3-4 mi)<\/td>\n4 mi<\/td>\n2 mi<\/td>\n50 mi<\/td>\n68 mi<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

My biggest concern here is that the weekly mileage is relatively low. I’ve never been a high-mileage guy, choosing instead to focus on short, hard workouts so that I can spend more time drinking beer<\/span><\/del><\/span> on other pursuits than running.\u00a0 Certainly a different approach is required for ultra training, and I’m wondering if what I have here is enough.<\/p>\n

Any experienced ultrarunners have suggestions for what I can do better?<\/strong> Do I need more mid-week miles?\u00a0 I’m kinda looking to not die.<\/p>\n

Finally, I’d like to mention that Charm City Run<\/a> Bel Air (follow them on Twitter @CharmCityRunBN<\/a>) has been awesome enough to get me a free entry to the race<\/strong>, saving me some serious scratch.\u00a0 I’ll be wearing a singlet from them in the race.<\/p>\n

Thanks a million to CCR and The North Face<\/a> for hooking it up.<\/p>\n","protected":false},"excerpt":{"rendered":"

Only eight weeks left until I run 50 miles at the North Face Endurance Challenge in Washington, D.C. ! Sometimes that’s exciting; other times it makes me want to soil myself. As a coping mechanism, I’ve written out a training schedule.\u00a0 (This is something I normally don’t do, since I prefer to play it by […]<\/p>\n","protected":false},"author":7,"featured_media":8673,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[75],"tags":[],"class_list":{"0":"post-8666","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"entry"},"acf":[],"yoast_head":"\nTraining Schedule for a 50-Miler<\/title>\n<meta name=\"description\" content=\"With eight weeks to go until my first 50-mile ultramarathon, here's my training 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