50 Mile Guide Marin 50M Training Plan with Marin Route Guide This 18 week 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 1 Base Build Monday Easy Run - 4 Miles Tuesday Strength Train: 30 Minutes Wednesday Easy Run 5 Miles Thursday Strength 30 Minutes / XT 30Minutes Friday Rest Day Saturday 7M+ See Map Sunday 30 Minute XT or Rest WEEK 2 Base Build Monday Easy Run - 5 Miles Tuesday Strength: 30 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 Friday Rest Saturday 12+ Mile See Map 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 Friday Rest Saturday 14+ Mile See Map Sunday Back-to-Back 3+ Mile See Map 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 Friday Rest up for big run Saturday 10++ M See Map Sunday Back-to-Back 4+ Mile See Map 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 Friday Rest Saturday 16+ Mile See Map Sunday Back-to-Back 6+ Mile See Map 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 Saturday 18+ Mile See Map Sunday Back-to-Back 7+ Mile See Map 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 Friday Rest Saturday 14+ Mile See Map Sunday Back-to-Back 8+ Mile See Map 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 Friday Rest up for big run Saturday 20+ Mile See Map Sunday Back-to-Back 8+ Mile See Map 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 Friday Rest Saturday 20+ Mile See Map Sunday Back-to-Back 8+ Mile See Map 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 Friday Rest Saturday 18+ Mile See Map 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 Friday Rest Saturday 23+ Mile See Map Sunday Back-to-Back 8+ 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 Friday Rest Saturday 18+ Mile See Map Sunday Back-to-Back 12+ Mile See Map WEEK 15 Taper Monday Rest 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 Friday Rest Saturday 18+ Mile See Map Sunday XT 30 Minutes or Hike WEEK 16 Taper Monday Rest 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 Friday Rest Saturday 13+ Mile See Map Sunday XT 30 Minutes or Hike WEEK 17 Taper Monday Rest 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 Friday Rest Saturday 8+ Mile See Map Sunday XT 30 Minutes or Hike WEEK 18 Taper Monday Rest 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 Friday Rest Saturday RACE DAY! See Map Sunday Sleep