50K Training Plan - Intermediate

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16 Week Training Plan
50K on rolling/moderate terrain
Intermediate skill
Includes bodyweight core strength exercises



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This plan is best for an athlete that has intermediate experience with trail running. Examples could be recent experience in the 25k or marathon distance, or an athlete with a base long run of about 12 miles. This plan will start with weekly milage of 32 miles per week across five days of training per week, with a 10 mile first long run. The plan will top out with 64 miles per week and six days per week of training, with a 23 mile long run. This plan assumes access to trails that offer rolling or hilly terrain. This plan is for a race with moderate terrain, which assumes 3,500ft of gain or less.

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