I am going for my first Ultra at the Greenland 50k on May 9th.
Goal: Finish/ Keep building to 50 Miler in July
Due to work I do my long runs on Mondays and Tuesdays. Sunday is Swim or Optional rest day.
Here is my plan:
Week of 3/23
M-14
T-6
W-Cycling
TR-6 Hills
F-4
S-6
SN-Swim
Week of 3/30
M-14
T-8
W-Cycling
TR-6 Hills
F-4
S-6
SN-Swim
Week of 4/6
M-16
T-8
W-Cycling
TR-6 Hills
F-4
S-6
SN-Swim
Week of 4/14
M-20
T-8
W-Cycling
TR-6 Hills
F-4
S-6
SN-Swim
Week of 4/20
M-20
T-10
W-Cycling
TR-6 Hills
F-4
S-6
SN-Swim
Week of 4/27
M-8
T-8
W-Cycling
TR-6 Hills
F-4
S-6
SN-Swim
Week of RACE
M-6
T-3
W-Cycling
TR-2
F-0
S-RACE DAY
SN-off
I am still experiementing with nutrition plans, I need to get it nailed soon. I do gatorade or powerade mixed with gels and water on my long runs. My stomach so far has been strong in past HIM distance and many marathons.
I was thinking trying to get in 300-400 Calories per hour. Projected finish in 6 hours.
I can’t comment on the plan but I have to ask… can you really handle that many calories/hour while running? 300 is about all I can take while biking and way less while running.
Oops. I meant to say per “stop or aid station”! …You are right, I would barf if I tried to eat that much! LOL.
The course is a loop of 8 miles.
I guess that would be about 300-400 calories per 1.5-2.0 hours.
I was hoping to click click and it would just say run lots! 
I’ve run lots of ultras and the plan looks good to me. If the races are on trails (as most ultras are) try to do your long runs on a similar trail, this is the best advice i ever got. May not matter so much for the 50k but could reap huge benifits for the 50 miler. My .02. Oh, and have fun, ultras saved me from the ironman kool-aid.
I’m in your shoes right now!
I’m training for my first 50K on April 19th.
As such, I’m no expert. But I wonder if a 20 mile long run is far enough for a 50K.
For better or worse, my plan has been to ramp up my long run distance to 26 miles 3 weeks prior to the race, all the while holding my long runs at around 50% of my total weekly mileage. I alternate a recovery week every other week.
My schedule for this week was (is):
Sun 24 miles
Mon swim, stretch, core work
Tues 5 mile
Wed 8 mi
Thurs 5 mi, swim, stretch, core work
Fri 6 mi + 20 mile cycle
Sat swim, stretch, core work
Next week will be easy with a long run of 16-18 miles. Then one more hard week with a 26 mile long run on a 50 mile week. Then taper for the race and hope for the best. My goal is to finish without walking – other than strategic walks through aid stations and up hills.
Good Luck!
Can you really call a 50k a race?
Can you really call a 50k a race?
Uh…Yah.
Why not?