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