50-Miler Training Schedule

I came across this schedule as I was going through some old issues of Runner's World that I was going to be tossing. The basic concept is to run two long runs on the weekend, capped by a day of complete rest before and after.

This schedule feels pretty achievable for someone who's never run more than a marathon (read: I was not completely intimidated into thinking it'd be impossible when I read it). You should be at a comfortable 15-18 mile weekly long run when you begin this program.

Week 1	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	6-10 mi, including 4x1 mile at TMP	Easy 5 mile jog	7-9 mi, middle 3 at MP	Rest	90-min run	3-hour run (approx 18 mi)

Week 2	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	6-10 mi, including 4x1 mile at TMP	Easy 5-mile jog	7-9 mi, middle 3 at MP	Rest	90-minute run	3-hour run

Week 3	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	6-10 mi, including 2x2 miles at HMP	Easy 5 mile jog	7-9 mi, middle 3 at MP	Rest	2-hour run	3.5-hour run (approx 20 mi)

Week 4	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	5-8 mi, including 3x1 miles at TMP	Easy 5 mile jog	6 miles, middle 2 at MP	Rest	1.5-hour run	2-hour run

Week 5	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 6x1 at TMP	Easy 5 mile jog	9 mi, middle 3 at MP	Rest	3.5- to 4-hour run (approx 20-24 mi)	3-hour run

Week 6	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 6x1 mile at TMP	Easy 5 mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run

Week 7	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 6x1 mile at HMP	Easy 5 mile jog	9 mi, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run, last hour at MP

Week 8	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 3x2 miles at HMP	Easy 5 mile jog	9 mi, middle 3 at MP	Rest	2-hour run	2.5-hour run

Week 9	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 6x1 mile at TMP	Easy 5 mile jog	9 mi, middle 3 at MP	Rest	4-hour run (approx 22-24 mi)	3.5-hour run, last hour at MP

Week 10	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 6x1 mile at TMP	Easy 5 mile jog	9 mi, middle 3 at MP	Rest	4-hour run	3.5-hour run, last hour at MP

Week 11	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 3x2 miles at HMP	Easy 5 mile jog	9 mi, middle 3 at MP	Rest	2.5-hour run	3-hour run

Week 12	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 6x1 mile at TMP	Easy 5 mile jog	9 mi, middle 3 at MP	Rest	4-hour run	5-hour run (approx 27-29 mi)

Week 13	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 6x1 mile at TMP	Easy 5 mile jog	9 mi, middle 3 at MP	Rest	4-hour run	5-hour run

Week 14	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	9 mi, including 4x1 mile at TMP	Easy 5 mile jog	9 mi, middle 3 at MP	Rest	2-hour run	2-hour run

Week 15	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	7 mi, including 3x1 mile at MP	Easy 5 mile jog	7 mi, middle 3 at MP	Rest	1.5 hour run	Easy 1-hour jog

Week 16	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
	Rest	6 miles, middle 3 at HMP	Easy 5 mile jog	Easy 3 mile jog	Rest (stay off feet)	Race	Rest (duh)

(MP) Marathon Pace: The pace/effort you can hold in a marathon

(HMP) Half Marathon Pace: The per-mile average of your best half marathon

(TMP) 10-Mile Pace: The per-mile pace of your fastest 10-miler

Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repitition

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