First 50k

I hate to say it, but you need to run.

Any tips on training programs or how I should go about it?

connorbrown wrote:

So back around January i was running quite a bit, averaging 40-50 miles per week, which for some people may be hardly any. But I registered for a 50k and for the past 3 months I have not ran at all, until about 30 minutes ago. I could barely even run 3 miles! My 50k is in a month and I have told myself that I’m going to run it, any tips on how I can get myself into shape?

Is this a serious question? You have one month? You need to tell yourself you are not going to run it. Could you do it? Probably, but I suspect not without a lot of walking and serious pain afterwards. A 50k is not that big of a deal unless it is super hilly/mountainous. They really shouldn't even consider it an ultra marathon. I mean, it is barely longer. You want to do an ultra, start with a 50 miler.

If I were you, I would skip this one. Next time, don't take 3 months off leading to a target race.

I ran the first 20 of the same course about a year ago and that portion was very flat. You recommend going for a 50 miler for a FIRST ultra?

Someonewhoknows wrote:

Is this a serious question? You have one month? You need to tell yourself you are not going to run it. Could you do it? Probably, but I suspect not without a lot of walking and serious pain afterwards. A 50k is not that big of a deal unless it is super hilly/mountainous. They really shouldn't even consider it an ultra marathon. I mean, it is barely longer. You want to do an ultra, start with a 50 miler.

Flagbro, ALL 50K races are on hilly or mountainous terrain. That aside your advice is correct.

Where is the race?? I'd love to race a 50k next month

skip it. you'll wreck your summer training by doing it as it's likely going to take you 5-7hrs

even if you had been doing 30 mpw this whole time I'd say you were dumb for trying it

Three months detrained and a tough time running three and 31 miles during a hot month, one month from now. That's a recipe for disaster, or at the least a truly not fun time.

I'd bail on that one and train for one that's later in the Fall. BTW, what race were you going to run that wasn't canceled or significantly altered?

I was going to run the Derby Festival Marathon back in April, they gave little notice of the race actually being cancelled and I completely forgot about this 50K!

Where and what is this race that is going on in a month? It might might front page news on the homepage nowadays.

connorbrown wrote:

Any tips on training programs or how I should go about it?

A training program?? It would have to be about a one week training 'program' and then you'll start your taper. I suppose you could add 4 miles everyday to your current long run of 3 miles. That would get you to about a 20 miler at the end of the week. Then start your taper. Easy peasy.

If you're really committed to it, treat it like a reverse marathon taper. Once I run a marathon I take the normal 1-2 weeks off then I take 4 weeks to get up to a normal training load. If you don't want to get hurt, I'd recommend a gradual 4 week build where your 50k sets up as a long run effort in the progression.

1st week- 3-4 runs, LR of 8-10 miles

2nd week- 4-5 runs, LR of 90-100 minutes/13-14 miles

3rd week- 5-6 runs, LR of 2 hours/16-18 miles

4th week- 5-6 runs, taper a little bit, 50k race

For weeks 2 & 3, you should try to go 8-10 miles on Saturday, long run Sunday. No need to knock out workouts with limited time. You could do a couple of tempo efforts if you like.

Also, what race is still being run rn?

NERunner053 wrote:

If you're really committed to it, treat it like a reverse marathon taper. Once I run a marathon I take the normal 1-2 weeks off then I take 4 weeks to get up to a normal training load. If you don't want to get hurt, I'd recommend a gradual 4 week build where your 50k sets up as a long run effort in the progression.

1st week- 3-4 runs, LR of 8-10 miles

2nd week- 4-5 runs, LR of 90-100 minutes/13-14 miles

3rd week- 5-6 runs, LR of 2 hours/16-18 miles

4th week- 5-6 runs, taper a little bit, 50k race

For weeks 2 & 3, you should try to go 8-10 miles on Saturday, long run Sunday. No need to knock out workouts with limited time. You could do a couple of tempo efforts if you like.

This looks like a decent plan to get you to the finish line. I ran a 50k in January coming off of being sick and a cracked/bruised rib. Weekly mileage leading up was 23, 20, 11, 13 and 53(including 50k). Finished in about 5 hrs, can't say I was proud of that time although it was on trails. To echo others, I would agree that a 50 Miler is a more appropriate ultra, adding 5 miles to a marathon isn't really much different.

Hardloper wrote:

Someonewhoknows wrote:

Is this a serious question? You have one month? You need to tell yourself you are not going to run it. Could you do it? Probably, but I suspect not without a lot of walking and serious pain afterwards. A 50k is not that big of a deal unless it is super hilly/mountainous. They really shouldn't even consider it an ultra marathon. I mean, it is barely longer. You want to do an ultra, start with a 50 miler.

ALL 50K races are on hilly or mountainous terrain. That aside your advice is correct.

That is not true. Most are. Not all are.

connorbrown wrote:

I ran the first 20 of the same course about a year ago and that portion was very flat. You recommend going for a 50 miler for a FIRST ultra?

You are too close to the race considering your layoff to be able to complete the 50K in anything other than a walk and run fest. It won't be fun. It won't be an accomplishment. You will suffer greatly the next day and for a couple of days. I see no upside.

Yes, I recommend running a 50 miler for your first ultra. That's really where the definition shuld begin in my opinion. Properly train for and run a marathon...then keep uppng your mileage on the weekends so that eventually you have a long run of at least 35 miles and up to 40 even. Run 30+ enough times so that it's not a horrible shock when you run the 50 miler.

A 50k is just meh.

So is the OP just speaking in hypotheticals here or is there really a 50k race taking place next month? We want to know!!!

No lol, I live in Elizabethtown, Kentucky and there really is a 50K taking place on July 19th. The registration passed over a month ago I believe.

Thank you for the advice. It’s a race called the Fatass Run, it’s a local run here in the town that I live in over to a neighboring county.

It’s a small local race in my town. It’s called the Fatass Run, it’s limited to only 35 people and I am located in Kentucky.