![]() You simply need to be smart about the mileage you do run, particularly the Saturday and Sunday workouts. This is a trick I learned from experienced ultramarathoners such as George Parrott. And most of the long runs are coupled on the weekends with semi-long runs, sometimes done at race pace. ![]() In preparing you to race 50K, I often use time rather than distance to define many of the longer-distance workouts. ![]() But wait: There is a pattern different from most of my programs for races 5K to 26.2 miles. The progressive mileage build-up leading to your 50-K follows a logical pattern: a mile or two more each week, particularly for the key long runs. ![]() After a brief recovery, you continue to train for eight more weeks to your climactic 50K in the 26th week of this program. You do not necessarily need to “race” in Weeks 9 and 18, but using a race as a training run allows you to utilize support on the course not always available for a training run. A half marathon Week 9, three 20-milers at peak training, then a three-week taper to 26.2 miles in Week 18. Here's the plan: The first 18 weeks of this 50K training program offer a mirror image of my Intermediate 2 marathon training program. Now, what kind of training will get us to the finish line of a 50-K race? “Fifty kilometers is simply a marathon with a warmup.” Okay, George. ![]() How difficult is it to run a 50K race? I address that question in a chapter on Ultras in my book, Hal Higdon’s How to Train, quoting George Parrott, a coach with the Buffalo Chips running club in Sacramento, California. That is true for any race distance-even a 5K-but it is particularly true for an ultra. Hal Higdon: Ultramarathon 50K: Is 26 miles 385 yards too short for you? Would you like to move upwards in distance and become an ultramarathoner? A runner of ultras? Here is a training program to get you ready to race 50 kilometers (31.1 miles) That is only a half dozen more miles than the classic 26.2, but those half dozen miles can be a struggle if you do not train properly. ![]()
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