Up for a 50km run?

 
50km run program for busy people – running programme can be downloaded here
 
– The programme is based on a race goal of 50km. It assumes that a marathon distance is the base level of capable distance before starting this programme. If not extend the programme back and build up to this programme
 
– The same is also true when calculating for 100km. Adjust the distances according to the distance you are training for. Just watch how you increase
 
Chamonix trail run
Chamonix trail run
 
– You can increase aggressively but make sure you build in rest and recovery and acclimatisation weeks (acclimatisation is running the same distance the following week and repeat again until you are comfortable at running that level. Just increase the program weeks to manage this – it’s all good mileage for the legs)
 
– I have provided the programme in what I call a split routine which is what I use to accomplish the distances needed around work and a very busy life
 
South downs run
South downs run
 
– I also like the split routine because I believe it builds a resistance to tired legs – the feeling that is so prevalent in longer races. I used this method a few years back for a 100km race as I couldn’t fit the training around work s. It felt hard at first to run twice in one day but then I got used to it – on race day I didn’t suffer like I had before. I have not looked back since and use this method all the time, even when I have time to do longer runs
 
– That said I believe in the long Sunday run. You will feel tired in the first few weeks of this programme but then it gets easier as the body adjusts
 
running over Chamonix
running over Chamonix
 
– Don’t stress if you miss a session – don’t try and squeeze it in either. My golden rule is make the weekend training count. Don’t try and make up a missed week – move on and stick with the programme. If you think you are going to miss a lot of runs then think about extending the length of the programme to accommodate and build in repeat weeks of training
 
– Think about different ways to build in your run. I drive part way to work and run 5 miles into the office and run 5 miles back to my car for example. There are lots of ways to build training around your busy routine. When I am tired I also look to run different routes to build interest.
 

– If miles are hard to calculate and you don’t have a GPS think about converting your distance into time. For long distance I think about 10km as 1 hour of running and so convert my program into time. I actually prefer this way of running as it gives me a bit more freedom to enjoy the run rather than worry about miles run.