Marathon Training Plans
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Training Plan

20-Week 50K Ultra Preparation

Double long-run weekends, hill repeats, and mobility work to adapt safely to trail ultra demands.

Plan overview
Review the baseline minutes, weekly rhythm, and experience level before diving into the schedule.

Plan duration

20 weeks

Baseline weekly minutes

7 h – 9 h 30 min

Weekly training days

5 – 6

Recommended experience

experienced

Week 1 · Base phase
3 h 40 min
  • Active days: 4
  • Target load: 7 h

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h

Wednesday

Rest day or optional mobility

Thursday

  • Core Stability Circuit3×12 reps, rest 1 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h

Sunday

Rest day or optional mobility

Week 2 · Base phase
4 h 27 min
  • Active days: 5
  • Target load: 7 h 15 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h

Wednesday

Rest day or optional mobility

Thursday

  • Hill Repeats15 min warm-up · 8×2 min/2 min · 10 min cool-down

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h

Sunday

  • Soft-Tissue Recovery15 min
Week 3 · Base phase
4 h 45 min
  • Active days: 5
  • Target load: 7 h 30 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h

Wednesday

Rest day or optional mobility

Thursday

  • Posterior-Chain Strength3×12 reps, rest 2 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h

Sunday

  • Low-Impact Cross Training1 h
Week 4 · Base phase
5 h 32 min
  • Active days: 5
  • Target load: 7 h 45 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Recovery Run50 min

Wednesday

Rest day or optional mobility

Thursday

  • Hill Repeats15 min warm-up · 8×2 min/2 min · 10 min cool-down

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h 30 min

Sunday

  • Low-Impact Cross Training1 h
Week 5 · Build phase
5 h 55 min
  • Active days: 5
  • Target load: 8 h

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h 10 min

Wednesday

Rest day or optional mobility

Thursday

  • Posterior-Chain Strength3×12 reps, rest 2 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h 30 min

Sunday

  • Base Endurance Run1 h 30 min
Week 6 · Build phase
6 h 22 min
  • Active days: 5
  • Target load: 8 h 15 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h 10 min

Wednesday

Rest day or optional mobility

Thursday

  • Hill Repeats15 min warm-up · 8×2 min/2 min · 10 min cool-down

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h 30 min

Sunday

  • Base Endurance Run1 h 30 min
Week 7 · Build phase
6 h 30 min
  • Active days: 5
  • Target load: 8 h 30 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Recovery Run50 min

Wednesday

Rest day or optional mobility

Thursday

  • Core Stability Circuit3×12 reps, rest 1 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run3 h

Sunday

  • Base Endurance Run2 h
Week 8 · Build phase
6 h 5 min
  • Active days: 5
  • Target load: 8 h 45 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h 20 min

Wednesday

Rest day or optional mobility

Thursday

  • Posterior-Chain Strength3×12 reps, rest 2 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run3 h

Sunday

  • Low-Impact Cross Training1 h
Week 9 · Intensification phase
7 h 32 min
  • Active days: 5
  • Target load: 9 h

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h 20 min

Wednesday

Rest day or optional mobility

Thursday

  • Hill Repeats15 min warm-up · 8×2 min/2 min · 10 min cool-down

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run3 h

Sunday

  • Base Endurance Run2 h
Week 10 · Intensification phase
7 h 35 min
  • Active days: 5
  • Target load: 9 h 15 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Recovery Run50 min

Wednesday

Rest day or optional mobility

Thursday

  • Posterior-Chain Strength3×12 reps, rest 2 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run1 h 30 min
  • Long Endurance Run2 h 30 min

Sunday

  • Base Endurance Run2 h
Week 11 · Intensification phase
7 h 27 min
  • Active days: 5
  • Target load: 9 h 30 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h 20 min

Wednesday

Rest day or optional mobility

Thursday

  • Strides10 min warm-up · 6×20 s/45 s · 5 min cool-down

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run3 h 30 min

Sunday

  • Base Endurance Run2 h
Week 12 · Intensification phase
6 h 45 min
  • Active days: 5
  • Target load: 9 h 45 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h 20 min

Wednesday

Rest day or optional mobility

Thursday

  • Core Stability Circuit3×12 reps, rest 1 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run3 h 30 min

Sunday

  • Low-Impact Cross Training1 h 15 min
Week 13 · Peak phase
7 h 35 min
  • Active days: 5
  • Target load: 9 h 30 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h 20 min

Wednesday

Rest day or optional mobility

Thursday

  • Posterior-Chain Strength3×12 reps, rest 2 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run3 h 30 min

Sunday

  • Base Endurance Run2 h
Week 14 · Peak phase
6 h 2 min
  • Active days: 5
  • Target load: 9 h

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Recovery Run50 min

Wednesday

Rest day or optional mobility

Thursday

  • Hill Repeats15 min warm-up · 8×2 min/2 min · 10 min cool-down

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run3 h

Sunday

  • Low-Impact Cross Training1 h
Week 15 · Peak phase
5 h 50 min
  • Active days: 5
  • Target load: 8 h 30 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h 10 min

Wednesday

Rest day or optional mobility

Thursday

  • Core Stability Circuit3×12 reps, rest 1 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h 30 min

Sunday

  • Base Endurance Run1 h 30 min
Week 16 · Taper phase
5 h 7 min
  • Active days: 5
  • Target load: 7 h 30 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h

Wednesday

Rest day or optional mobility

Thursday

  • Strides10 min warm-up · 6×20 s/45 s · 5 min cool-down

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h 30 min

Sunday

  • Low-Impact Cross Training1 h
Week 17 · Taper phase
4 h 20 min
  • Active days: 5
  • Target load: 6 h 30 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Recovery Run50 min

Wednesday

Rest day or optional mobility

Thursday

  • Soft-Tissue Recovery15 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h

Sunday

  • Low-Impact Cross Training1 h
Week 18 · Taper phase
3 h 35 min
  • Active days: 4
  • Target load: 5 h 30 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run1 h

Wednesday

Rest day or optional mobility

Thursday

  • Neuromuscular Prehab20 min

Friday

Rest day or optional mobility

Saturday

  • Long Endurance Run2 h

Sunday

Rest day or optional mobility

Week 19 · Race week
2 h 20 min
  • Active days: 4
  • Target load: 4 h 30 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Base Endurance Run50 min

Wednesday

Rest day or optional mobility

Thursday

  • Soft-Tissue Recovery15 min

Friday

Rest day or optional mobility

Saturday

  • Base Endurance Run1 h

Sunday

Rest day or optional mobility

Week 20 · Race week
6 h 45 min
  • Active days: 4
  • Target load: 6 h 45 min

Monday

  • Dynamic Warmup & Mobility15 min

Tuesday

  • Soft-Tissue Recovery15 min

Wednesday

Rest day or optional mobility

Thursday

  • Soft-Tissue Recovery15 min

Friday

Rest day or optional mobility

Saturday

Rest day or optional mobility

Sunday

  • Race Day6 h