50k TRAINING PLAN - JUST FINISH (kilometres)
WEEK
1
2
3
4
5
6
7
Monday
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
8
Rest Day
9
Rest Day
10
Rest Day
11
Rest Day
12
13
14
15
16
17
18
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
19
Rest Day
20
Rest Day
21
Rest Day
22
Rest Day
23
24
25
26
Rest Day
Rest Day
Rest Day
Rest Day
Tuesday
Wednesday
Thursday
Training Run
Speed Work
Cross Training
5 km
20 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
5 km
20 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
5 km
20 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
5 km
20 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
7 km
20 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
7 km
20 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
7 km
20 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8 km
20 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8 km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8 km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8km
40 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
10km
40 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
10km
40 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
10km
40 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
10km
40 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
10km
40 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
8km
30 mins
45 - 60 mins
Training Run
Speed Work
Cross Training
5 km
20 mins
45 - 60 mins
Easy Run
5 km
Rest Day
Cross Training
45 - 60 mins
Friday
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Rest Day
Saturday
Sunday
Long Run
Training Run
8 km
5 km
Long Run
Training Run
8 km
5 km
Long Run
Training Run
10 km
5 km
Long Run
Training Run
11 km
5 km
Long Run
Training Run
13 km
7 km
Long Run
Training Run
15 km
7 km
Long Run
Training Run
16 km
7 km
Long Run
Training Run
11 km
8 km
Long Run
Training Run
17 km
8 km
Long Run
Training Run
20 km
8 km
Long Run
Training Run
16 km
8 km
Long Run
Training Run
21 km
10 km
Long Run
Training Run
25 km
10 km
Long Run
Training Run
20 km
12 km
Long Run
Training Run
30 km
12 km
Long Run
Training Run
22 km
12 km
Long Run
Training Run
30 km
12 km
Long Run
Training Run
34 km
12 km
Long Run
Training Run
37 km
12 km
Long Run
Training Run
42 km
13 km
Long Run
Training Run
24 km
13 km
Long Run
Training Run
42 km
10km
Long Run
Training Run
30 km
8km
Long Run
Training Run
18 km
6 km
Long Run
Training Run
11 km
5 km
Easy Run
3 km
RACE DAY