M2M 50K Training Plan
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MON TUES WED THUR FRI SAT SUN WEEK 1 4-5 mi Easy Off 45-60 min Easy 8-10 mi Easy Off 10 mi Long Run 60 min WEEK 2 4-5 mi Easy Off 45-60 min Hilly 75-85 min Easy Off 12 mi Long Run 60 min WEEK 3 4-5 mi Easy Off 45-60 min Hilly 75-90 min Easy Off 14 mi Long Run 60 min Easy WEEK 4 4-5 mi Easy Off 6-8 mi w/ 4-6 x 2 min Hill Repeats 10 mi Easy Off 16 mi Long Run 60-70 min Easy WEEK 5 5-6 mi Easy Off 55 min Hilly 75-90 min Easy Off 18 mi Long Run 60-80 min Easy WEEK 6 5-6 mi Easy Off 6-8 mi w/ 6-8 x 2 min Hill Repeats 8-10 mi Easy Off 20 mi Long Run 60-80 min Easy WEEK 7 5-6 mi Easy Off 60 min Hilly 75-80 min Easy Off 16 mi Long Run 80 min Easy WEEK 8 4-6 mi Easy Off 6 mi w/ 6 x 2 min Up Tempo Surges 90-90 min Easy Off 22 mi Long Run 8-10 mi WEEK 9 4-6 mi Easy Off 65-75 min Hilly 8-10 mi Easy Off 16 mi Long Run 4-6 mi Easy WEEK 10 4-6 mi Easy Off 7 mi w/ 7 x 2-3 min Up Tempo Surges 8-10 mi Easy Off 24 mi Long Run 60 min Easy WEEK 11 4-6 mi Easy Off 7 mi w/ 7 x 2 min Up Tempo Surges 8 mi Easy Off 16 mi Long Run 80 min Easy WEEK 12 5-6 mi Easy Off 7 mi w/ 8 x 2 min Hill Repeats 10 mi Easy Off 26 mi Long Run 4-6 mi Easy WEEK 13 4-6 mi Easy Off 70 min Hilly 90 min Easy Off 10-15 mi or Half Marathon Race 40-60 min Easy WEEK 14 4-6 mi Easy Off 7 mi w/ 7 x 2 min Hill Repeats 9-11 mi Off 14 mi Long Run 8 mi Easy WEEK 15 4-6 mi Easy Off 5-6 mi w/ 5 x 2 min Up Temp Surges 30 min Easy Off or 20 min Easy M2M 50K !!! Relax So – you’ve already accomplished the marathon, but you want more. You have decided to cross the 50K off of your bucket list and the race is now fast approaching. What do you need to do? This plan is based off having done a recent marathon (within the past year) and/or currently training 4-5 days per week with long runs of at least 10 miles. The need to cover the full distance (31 miles) is not as important as is the cumulative effort of back-to-back long/medium runs and an overall commitment to the running schedule.
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Training Plan for the Market to Market 50k
Transcript of M2M 50K Training Plan
MON TUES WED THUR FRI SAT SUN
WEEK 1
4-5 mi Easy
Off 45-60 min Easy
8-10 mi Easy
Off 10 mi Long Run
60 min
WEEK 2
4-5 mi Easy
Off 45-60 min Hilly
75-85 min Easy
Off 12 mi Long Run
60 min
WEEK 3
4-5 mi Easy
Off 45-60 min Hilly
75-90 min Easy
Off 14 mi Long Run
60 min Easy
WEEK 4
4-5 mi Easy
Off 6-8 mi w/ 4-6 x 2 min Hill Repeats
10 mi Easy
Off 16 mi Long Run
60-70 min Easy
WEEK 5
5-6 mi Easy
Off 55 min Hilly
75-90 min Easy
Off 18 mi Long Run
60-80 min Easy
WEEK 6
5-6 mi Easy
Off 6-8 mi w/ 6-8 x 2 min Hill Repeats
8-10 mi Easy
Off 20 mi Long Run
60-80 min Easy
WEEK 7
5-6 mi Easy
Off 60 min Hilly
75-80 min Easy
Off
16 mi Long Run
80 min Easy
WEEK 8
4-6 mi Easy
Off 6 mi w/ 6 x 2 min Up Tempo Surges
90-90 min Easy
Off 22 mi Long Run
8-10 mi
WEEK 9
4-6 mi Easy
Off 65-75 min Hilly
8-10 mi Easy
Off 16 mi Long Run
4-6 mi Easy
WEEK 10
4-6 mi Easy
Off 7 mi w/ 7 x 2-3 min Up Tempo Surges
8-10 mi Easy
Off 24 mi Long Run
60 min Easy
WEEK 11
4-6 mi Easy
Off 7 mi w/ 7 x 2 min Up Tempo Surges
8 mi Easy
Off 16 mi Long Run
80 min Easy
WEEK 12
5-6 mi Easy
Off 7 mi w/ 8 x 2 min Hill Repeats
10 mi Easy
Off 26 mi Long Run
4-6 mi Easy
WEEK 13
4-6 mi Easy
Off 70 min Hilly
90 min Easy
Off 10-15 mi or Half Marathon Race
40-60 min Easy
WEEK 14
4-6 mi Easy
Off 7 mi w/ 7 x 2 min Hill Repeats
9-11 mi Off 14 mi Long Run
8 mi Easy
WEEK 15
4-6 mi Easy
Off 5-6 mi w/ 5 x 2 min Up Temp Surges
30 min Easy
Off or 20 min Easy
M2M 50K !!! Relax
So – you’ve already accomplished the marathon, but you want more. You have decided to cross the 50K off of your bucket list and the race is now fast approaching. What do you need to do? This plan is based off having done a recent marathon (within the past year) and/or currently training 4-5 days per week with long runs of at least 10 miles. The need to cover the full distance (31 miles) is not as important as is the cumulative effort of back-to-back long/medium runs and an overall commitment to the running schedule.
Christy Nielsen received her Doctorate of Physical Therapy in 2001 from Creighton University. She has worked at Nebraska Orthopaedic Hospital for 10 years specializing in the treatment of running injuries and endurance athletes. Here, she has been instrumental in the development of NOH’s Optimum Stride program. She is a certified Distance Running Coach through the Road Runners Club of America (RRCA) and does personal training for running athletes. She is a 3-time Olympic Marathon Trials Qualifier. Christy has completed over 40 marathons and numerous ultra-marathons. Christy’s Marathon PR is 2:43 and she had a 50k PR of 3:36 at the 2013. US National Championships. She placed 2nd overall in the Women’s Division of the 2012 Market to Market 50k.
