First 50 Mile Race Plan

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  • #8522

    Hey David,

    I am almost finished with your Marathon 1 training plan for a 50k coming up. Everything is going great and I am starting to make plans for my first 50m. I should top out around 38-42 mpw. Right now I am at 35mpw

    With that said, would you recommend jumping to level 2 or 3 on you 50m/100k plan, or start with level 1?

    Also I want to run a 100k after the 50m. Would you recommend the 2 week break and then a full 19 week build up? or rest and then race a few weeks later?

    Thank you for all the advice.


    David Warden

    Scotty, I try and keep an athlete’s total short term increase in volume to about 20%, and long-term (6 months) to 50%. With that as a guide, the total average weekly volume from the Marathon Level 1 to the 50M Level 1 is exactly 50%. Therefore, the Level 1 is a safe start for you. You can be a bit more aggressive and go to Level 2, but that is a risk/reward balance you’ll have to decide on.

    Also, no reason you can’t start with Level 1 and switch to Level 2 after 6-ish weeks. That is a safer method as well.

    Regarding the 100K event, I’d recommend one to two weeks “off” (still cross-train, no running) after the 50M and then start up on Week 12 of the 100K plan. That puts you at about 28 weeks of straight training, the upper end of our recommendation, but acceptable.


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