Level: Intermediate

Duration: 16 weeks

Race distance: 31.07 miles/50k

Each week:

• 4-5 runs

• 1 strength training workout

• 1 mobility workout

Description:

This plan is for those who want to run 50k in one shot. This is the big leagues. I would recommend having a base of running about 20 miles a week for 3-4 weeks prior to starting this plan. This is NOT a beginner plan. I would recommend having run at least one marathon prior to doing this (doesn't have to even be within the last year). 

These are all outdoor-based runs, but you can do the speed work on a treadmill. If your race is a trail race, I give elevation recommendations for your long runs - try to do the long runs on terrain that's similar to your race. If it's trail, do them on trails, if it's road, do them on road, and practice some on trails. 

Equipment:

Kettlebell (25- 44lbs), optional dumbbells if you don't have a kettlebell, mini resistance bands (purchase HERE), a box or bench, a barbell with weights (can use dumbbells to modify), a foam roller, and a mat.