50K ultramarathon training plan (20 weeks, intermediate)

A complete 20-week 50K training plan for intermediate runners: four run days and two core routines a week, the long run on Sunday, finish-focused with no goal time.

20weeks to race day

36 kmpeak Sunday long run

7long runs of 27 km or more

3taper weeks

Want this plan counted back from your own race date, and adjusted when you miss runs? Paceline builds it for you, free.

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How the plan is built

Four run days a week (Mon, Wed, Fri, Sun), with two short core routines added onto run days (not shown in the table). The long run is always on Sunday, race day included.
The Sunday long run starts at 14.5 km and builds to 36 km, then tapers over the last 3 weeks. The race is 50 km.
Finish-focused: there is no goal time, so effort is easy and conversational except on the quality days.

Week by week

Long runs are highlighted. Every run in the table is a title only; in the app each one opens into warm-up, main set, cool-down and paces set from your own fitness.

Swipe the table sideways to see every day.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Easy Run · 5.5K	Rest	Speed Intervals · 4 × 400m	Rest	Tempo Run · 8.5K	Rest	Long Run · 14.5K
Week 2	Easy Run · 6.5K	Rest	Hill Repeats · 4 reps	Rest	Tempo Run · 9.5K	Rest	Long Run · 16.5K
Week 3	Easy Run · 7K	Rest	Fartlek · 13 min	Rest	Tempo Run · 10.5K	Rest	Long Run · 18K
Week 4	Easy Run · 6K	Rest	Progression Run · 25 min	Rest	Tempo Run · 9K	Rest	Long Run · 15.5K
Week 5	Easy Run · 8K	Rest	Speed Intervals · 5 × 400m	Rest	Tempo Run · 12K	Rest	Long Run · 21K
Week 6	Easy Run · 8K	Rest	Hill Repeats · 5 reps	Rest	Tempo Run · 13K	Rest	Long Run · 23K
Week 7	Easy Run · 8K	Rest	Fartlek · 14 min	Rest	Tempo Run · 14K	Rest	Long Run · 24.5K
Week 8	Easy Run · 8K	Rest	Progression Run · 25 min	Rest	Tempo Run · 11.5K	Rest	Long Run · 20.5K
Week 9	Easy Run · 8K	Rest	Speed Intervals · 6 × 400m	Rest	Tempo Run · 14K	Rest	Long Run · 28K
Week 10	Easy Run · 8K	Rest	Hill Repeats · 5 reps	Rest	Tempo Run · 14K	Rest	Long Run · 29.5K
Week 11	Easy Run · 8K	Rest	Fartlek · 15 min	Rest	Tempo Run · 14K	Rest	Long Run · 31K
Week 12	Easy Run · 8K	Rest	Progression Run · 25 min	Rest	Tempo Run · 14K	Rest	Long Run · 25.5K
Week 13	Easy Run · 8K	Rest	Speed Intervals · 7 × 400m	Rest	Tempo Run · 14K	Rest	Long Run · 34.5K
Week 14	Easy Run · 8K	Rest	Hill Repeats · 6 reps	Rest	Tempo Run · 14K	Rest	Long Run · 36K
Week 15	Easy Run · 8K	Rest	Fartlek · 14 min	Rest	Tempo Run · 14K	Rest	Long Run · 28K
Week 16	Easy Run · 8K	Rest	Progression Run · 28 min	Rest	Tempo Run · 14K	Rest	Long Run · 36K
Week 17	Easy Run · 8K	Rest	Speed Intervals · 6 × 400m	Rest	Tempo Run · 12.5K	Rest	Long Run · 21.5K
Week 18	Easy Run · 5.5K	Rest	Hill Repeats · 5 reps	Rest	Tempo Run · 8.5K	Rest	Long Run · 14.5K
Week 19	Easy Run · 3K	Rest	Fartlek · 14 min	Rest	Tempo Run · 4.5K	Rest	Long Run · 8K
Week 20	Shakeout Run · 3K	Rest	Rest	Rest	Rest	Rest	🏁 Race Day · 50K

This is the standard plan. The app changes it to fit your race date and the days you can actually run, and offers to ease the next long run when you miss sessions or your recovery data looks off.

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Before you start

This is a general training template, not medical advice. Ultramarathons are demanding: build a solid running base first, and check with a doctor if you have a health condition or are unsure.

See the other plans