Ultra

Is a marathon just not enough for you? Don’t worry, we have Pacers working on 50Ks (31.7 miles) and 50 mile distances. Runners looking to tackle a 50K should have completed three marathons and 50-mile challengers should complete three 50Ks before training. It’s a bunch of miles, but the Pacers will help you take it one mile at a time.

Schedule
50K Training Plan
Weekend Miles
Saturday Sunday
week 1 4 miles 6 miles
week 2 5 miles 7 miles
week 3 6 miles 8 miles
week 4 7 miles 6 miles
week 5 8 miles 4 miles
week 6 9 miles 8 miles
week 7 10 miles 4 miles
week 8 8 miles 6 miles
week 9 12 miles 8 miles
week 10 8 miles 6 miles
week 11 14 miles 10 miles
week 12 10 miles 6 miles
week 13 16 miles 8 miles
week 14 10 miles 10 miles
week 15 12 miles 7 miles
week 16 18 miles 8 miles
week 17 10 miles 6 miles
week 18 12 miles 8 miles
week 19 20 miles 10 miles
week 20 10 miles 8 miles
week 21 12 miles 8 miles
week 22 22 miles 10 miles
week 23 10 miles 8 miles
week 24 16 miles 8 miles
week 25 8 miles 10 miles
week 26 9 miles 26.2 miles
week 27 10 miles 6 miles
week 28 15 miles 8 miles
week 29 12 miles 14 miles
week 30 REST 31.7 miles (50K)
Weekday Workouts
Monday: Rest Day
Tuesday: 3 miles w/ speed work (weeks 1-3); 5 or 6 miles with speed work (weeks 4-30)
Wednesday: 5-8 miles @ easy pace
Thursday: 4-6 miles w/ speed work
Friday: Rest Day

What to Bring
As with any Pacer program or run, all you need is a water bottle and some comfortable running shoes. We also recommend a sports watch or phone with a run tracker app (loads of Pacers are on Strava or Garmin), but it is by no means required.

Helpful Advice
In order to get the most out of your training, we have these recommendations to keep you motivated and enjoying your workouts:

  • Always consult your healthcare provider before beginning any exercise program.
  • Always run at your own pace. A benefit of running with a training group like the Pacers is that there’s probably someone else running at your pace so you’ll have company to help keep you going.
  • If you feel any pain while running, stop immediately and let your coach/team doctor know.
  • Set goals for yourself and track your progress. For example, signing up for a 5K race after the program’s competition can help keep you motivated.
  • Find a partner for your workouts. One of your fellow Pacers might be the perfect candidate. You’ll keep one another motivated and take your mind off the hard work!
  • Midweek cross training helps balance your training by engaging different muscles. These workouts can take the form of just about anything; yoga, biking, weight training, and walking are all great.
  • Stretch after your workout when your muscles are warm to help your body recover.