PUBLISHED 03/10/2008
BASE: 6 weeks
You can begin with only 20 miles per week, but build to 35 miles before starting the next phase.
MON: Easy run Start with 3 miles and work up to 5 or 6 by week 6.
TUE: Strength workout 10 minutes of abdominal work, plus 1 x 12 reps of squats, lunges, calf raises, dips, and bench presses
WED: Easy run 4 to 5 miles, adding a few hills each week. By week 6 the run should be mostly hills. This can either be a continuous run on hilly terrain or repeats on one short, steep hill.
THU: Strength workout Optional: 30 to 45 minutes of low-intensity cross-training (XT) or easy running.
FRI: Rest
SAT: Long, slow run Start with 60 to 90 minutes and add 15 to 30 minutes each week. If your race is off-road, do this run on trails. After 6 weeks, this run should cover 12 to 14 miles.
SUN: Rest or walk/jog 2 miles
BUILD PHASE: 9 weeks
Add some hiking into your long runs, and gradually increase your mileage until you reach around 50 miles per week.
MON: Easy run 4 to 5 miles, with a few pickups or strides thrown in (start with 15 seconds, and build to 1 minute)
TUE: Strength workout Increase to 2 x 12 reps and boost the weight. Optional: 30 to 45 minutes of XT or easy running. As you progress in the build and peak phases, use Tuesday and/or Thursday to up your mileage with an easy run.
WED: Tempo run 4 to 5 miles at 80 percent effort. Choose a course with lots of hills and push yourself, fartlek style, on the steeps (up and down). Or select one steep hill and do 2- to 4-minute repeats.
THU: Strength workout (repeat Tuesday)
FRI: Rest
SAT: Long run Start with whatever you built to in the base phase, and add 15 to 30 minutes each week. Introduce power-hiking in this workout, on hilly trails if possible. By the end of this phase, your long run should be 18 to 20 miles.
SUN: Rest or walk/jog 2 to 4 miles
PEAK PHASE: 3 weeks
Continue building time onto the long run, and aim for a weekly mileage between 50 and 60 miles.
MON: Easy run 6 to 8 miles
TUE: Strength workout 2 x 12 reps, and continue increasing the weight, especially for leg exercises. Optional: 30 to 45 minutes of XT or easy running
WED: Hilly run 60 to 90 minutes, concentrating on steady momentum uphill. Work up to hill repeats of 6 x 1 minute. If you're training for a flat road course, replace with a tempo run.
THU: Strength workout Plus 3- to 5-mile easy run
FRI: Rest
SAT: Long run Run/hike 4 to 6 hours on terrain similar to your racecourse, building to your last, longest workout. Aim to make this final run about 31 miles, and do it 3 or 4 weeks before your 50-miler.
SUN: Rest or walk/jog 2 to 4 miles (especially after longest run)
TAPER PHASE: 3 weeks
Your training is in the bank, so it's time to rest yourself for race day.
MON: Rest
TUE: Strength workout Do the same exercises as before, but use slightly less weight.
WED: Tempo run 6 miles at 80 to 85 percent effort
THU: Easy run Start with 45 minutes and taper down to 20 minutes the week before the race.
FRI: Rest
SAT: Easy run 45 minutes
SUN: Rest
