50K Training Plan and Route Guide: Marin

The following schedule is suited for runners currently averaging 15 to 20 miles per week. Finding a running group to train with and/or a coaching is recommended to refine your personal needs.

WEEK 2
Base Build
Monday
Easy Run - 5 Miles
Tuesday
Strength: 30 - 40 Minutes
Wednesday
Easy Run 6 Miles
Thursday
Strength 30 Minutes / XT 30Minutes
Friday
Rest
Saturday
8+ Mile

See Map

Sunday
30 Minute XT or Rest
WEEK 3
Base Build
Monday
Easy Run - 6 Miles
Tuesday
Strength Train: 30 Minutes
Wednesday
Easy Run 7 Miles
Thursday
Strength 30 Minutes / XT 30Minutes
Friday
Rest Day
Saturday
10M+

See Map

Sunday
30 Minute XT or Rest
WEEK 4
Base Build
Monday
Easy Run 6 Miles
Tuesday
Strength Train: 60 Minutes
Wednesday
Easy Run 6 Miles
Thursday
Strength Train / XT 30 Minutes
Sunday
45 Minute XT or Rest
WEEK 5
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Tempo Run 5 Miles with hills (@ 80%)
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Sunday
Hike or XT 30 Minutes
WEEK 6
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Tempo Run 5 Miles with hills (@ 80%) plus 2x 1 Minute Hill Repeats
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Sunday
Hike or XT 30 Minutes
WEEK 7
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Tempo Run 5 Miles with hills (@ 80%) plus 3x 1 Minute Hill Repeats
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Sunday
Hike or XT 30 Minutes
WEEK 8
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Tempo Run 5 Miles with hills (@ 80%) plus 4x 1 Minute Hill Repeats
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Friday
Rest up for big run
Sunday
Hike or XT 30 Minutes
WEEK 9
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Tempo Run 5 Miles with hills (@ 80%)
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Sunday
Hike or XT 30 Minutes
WEEK 10
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Tempo Run 5 Miles with hills (@ 80%) plus 4x 1 Minute Hill Repeats
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Sunday
Hike or XT 30 Minutes
WEEK 11
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Tempo Run 5 Miles with hills (@ 80%) Plus 4X 1 Minute Hill Repeats
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Sunday
Hike or XT 30 Minutes
WEEK 12
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Easy Run 4 Miles
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Sunday
Back-to-Back 3+ Mile

See Map

WEEK 13
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Tempo Run 5 Miles with hills (@ 80%) Plus 6X 1 Minute Hill Repeats
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Sunday
Back-to-Back 4+ Mile

See Map

WEEK 14
Build Up
Monday
Easy Run 5 Miles
Tuesday
Strength Train: 45 Min / XT or Easy Run 30 Min
Wednesday
Tempo Run 5 Miles with hills (@ 80%) Plus 6X 1 Minute Hill Repeats
Thursday
Strength Train: 45 Min / XT or Easy Run 30 Min
Sunday
Back-to-Back 5+ Mile

See Map

Tuesday
Strength Train: 30 Min / XT or Easy Run 20 Min
Wednesday
Tempo Run 6-7 Miles with hills (@ 80%)
Thursday
Strength Train: 30 Min / XT or Easy Run 20 Min
Sunday
XT 30 Minutes or Hike
Tuesday
Strength Train: 30 Min / XT or Easy Run 20 Min
Wednesday
Tempo Run 6-7 Miles with hills (@ 80%)
Thursday
Strength Train: 30 Min / XT or Easy Run 20 Min
Sunday
XT 30 Minutes or Hike
Tuesday
Strength Train: 30 Min / XT or Easy Run 20 Min
Wednesday
Easy Run: 3 - 4 Miles
Thursday
Rest or 2 -3 Mile Easy Run
Sunday
XT 30 Minutes or Hike
Tuesday
Strength Train: 30 Min / XT or Easy Run 20 Min
Wednesday
Easy Run: 3 - 4 Miles
Thursday
Rest or 2 -3 Mile Easy Run