50K
Training
Schedule


Week
 Monday
 Tuesday
 Wednesday
 Thursday
 Friday
 Saturday
 Sunday
 Total


1
(Jan.
02‐09)
 5k
(Steady)
 Off
 10k
(Steady)
 10k
(S/F)
 5k
(Steady)
 Off
(Wt.
Yoga)
 16k
(LSD)
 46k
(28.5mi)

2
(Jan.
10‐16)
 5k
(Steady)
 Off
 11k
(Steady)
 11k
(S/F)
 6k(Steady)
 Off
(Wt.
Yoga)
 19k
(LSD)
 52k
(32.3mi)

3
(Jan.
17‐23)
 5k
(Steady)
 Off
 11k
(Steady)
 11k
(S/F)
 6k
(Steady)
 Off
(Wt.
Yoga)
 19k
(LSD)
 52k
(32.3mi)

4
(Jan.
24‐30)
 6k
(Steady)
 Off
 12k
(Steady)
 12k
(S/F)
 6k
(Steady)
 Off
(Wt.
Yoga)
 22k
(LSD)
 58k
(36mi)

5
(Jan.
31‐Feb.
06)
 6k
(Steady)
 3k
(Tempo)
 13k
(Steady)
 13k
(S/F)
 6k
(Steady)
 Off
(Wt.
Yoga)
 22k
(LSD)
 63k
(39mi)

6
(Feb.
07‐13)
 6k
(Steady)
 5k
(Tempo)
 16k
(Steady)
 13k
(S/F)
 6k
(Steady)
 Off
(Wt.
Yoga)
 24k
(LSD)
 70k
(43.5mi)

7
(Feb.
14‐20)
 6k
(Steady)
 5k
(Tempo)
 14k
(Steady)
 14k
(S/F)
 6k
(Steady)
 Off
(Wt.
Yoga)
 22k
(LSD)
 67k
(41.6mi)

8
(Feb.
21‐27)
 6k
(Steady)
 5k
(Tempo)
 16k
(Steady)
 16k
(S/F)
 6k
(Steady)
 Off
(Wt.
Yoga)
 26k
(LSD)
 75k
(46.6mi)

9
(Feb.
28‐Mar.
06)
 6k
(Steady)
 5k
(Tempo)
 19k
(Steady)
 19k
(S/F)
 6k
(Steady)
 Off
(Wt.
Yoga)
 26k
(LSD)
 81k
(50.3mi)

10
(Mar.
07‐13)
 6k
(Steady)
 5k
(Tempo)
 19k
(Steady)
 19k
(S/F)
 6k
(Steady)
 Off
(Wt.
Yoga)
 29k
(LSD)
 84k
(52.2mi)

11
(Mar.
14‐20)
 8k
(Steady)
 5k
(Tempo)
 16k
(Steady)
 19k
(S/F)
 8k
(Steady)
 Off
(Wt.
Yoga)
 32k
(LSD)
 88k
(54.7mi)

12
(Mar.
21‐27)
 9k
(Steady)
 5k
(Tempo)
 19k
(Steady)
 19k
(S/F)
 10k
(Steady)
 Off
(Wt.
Yoga)
 35k
(LSD)
 94k
(58.4mi)

13
(Mar.
28‐April
3)
 10k
(Steady)
 6k
(Tempo)
 19k
(Steady)
 19k
(S/F)
 12k
(Steady)
 Off
(Wt.
Yoga)
 40k
(LSD)
 103k
(64mi)

14
(April
04‐10)
 9k
(Steady)
 5k
(Tempo)
 19k
(Steady)
 19k
(S/F)
 12k
(Steady)
 Off
(Wt.
Yoga)
 32k
(LSD)
 89k
(55.3mi)

15
(April
11‐17)
 9k
(Steady)
 6k
(Tempo)
 16k
(Steady)
 19k
(S/F)
 10k
(Steady)
 Off
(Wt.
Yoga)
 32k
(LSD)
 85k
(52.8mi)

16
(April
18‐24)
 9k
(Steady)
 5k
(Tempo)
 19k
(Steady)
 19k
(S/F)
 12k
(Steady)
 Off
(Wt.
Yoga)
 33k
(LSD)
 94k
(58.4mi)

17
(April
25‐May
1)
 10k
(Steady)
 5k
(Tempo)
 19k
(Steady)
 19k
(S/F)
 13k
(Steady)
 Off
(Wt.
Yoga)
 40k
(LSD)
 103k
(64mi)

18
(May
02‐08)
 9k
(Steady)
 6k
(Tempo)
 19k
(Steady)
 19k
(S/F)
 13k
(Steady)
 Off
(Wt.
Yoga)
 40k
(LSD)
 103k
(64mi)

19
(May
09‐15)
 8k
(Steady)
 5k
(Tempo)
 19k
(Steady)
 19k
(S/F)
 13k
(Steady)
 Off
(Wt.
Yoga)
 35k
(LSD)
 96k
(59.7mi)

21
(May
16‐22)
 5k
(Steady)
 5k
(Tempo)
 10k
(Steady)
 5k
(S/F)
 12k
(Steady)
 Off
(Wt.
Yoga)
 16k
(LSD)
 53k
(33mi)

22
(May
23‐29)
 10k
(Race
P.)
 6k
(Tempo)
 13k
(Race
P.)
 Off
 3K
(Steady)
 Race
 Off
 32k‐Race



Monday:
Road/Gym

Tuesday:
Road

Wednesday:
Trails
(includes
hill
repeats)

Thursday:
Trails
(speed
and
fartlek)

Friday:
Trail/Gym

Saturday:
Gym

Sunday:
Trails