The Hybrid Lab with Dr. Alyssa Olenick Episode 71: Your first 50k, how to train to crush the day & mistakes to avoid.
Jul 17, 2024
Dive into the essentials of training for your first 50K ultramarathon! Learn about the absolute minimum running hours and mileage needed, plus the importance of building a solid fitness base over time. Discover how to progressively increase mileage while adapting to the demands of longer runs. Get practical advice on starting with shorter trail races and respect the challenges of the distance. Long runs are key for mastering fueling and gear management. Set realistic timelines and embrace the journey to conquer your ultra ambitions!
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Minimum Weekly Mileage And Long Run
- Aim for at least 30 miles per week and ~6 hours of running during peak weeks when training for a 50K.
- Schedule a 15-mile or ~3-hour long run as a minimum long-run practice before race day.
More Realistic Mileage And Time-On-Feet
- Target 35–40 miles per week (or 6–8 hours) and build long runs toward 16–20 miles for a more realistic first-ultra plan.
- Use 4–5 hours of time-on-feet long runs to practice fueling, pacing, and gear, not just fitness.
Accumulate Fitness Over Time
- Ultra fitness accumulates over long periods as 'area under the curve,' not just during the final 8–12-week race build.
- Prioritize long-term base mileage and gradual volume titration to create durable capacity.