Weekday Runs: Most runs will be in the 60-75 min. range for distance runs, and 40-50 min for recovery runs. As the cycle peaks, the longest run during the week will be up to 8-10 miles (90min- 2hrs) for the 50k and 10-14 miles (2-3 hrs) for the 50 mile.
50K: 26-28 miles or about 5 hours; time on your feet is MUCH more important than miles; if you are able to run for around 5 hours, you are ready to run a 50k!
50 miles: about 30-35 miles or 4.5-5.5 hours, but the plan will also include several back-to-back long runs of 20-26 miles (or about 4 hours) on Saturday/Sunday. The best way to prepare your body for 50 miles is to complete back-to-back long runs, running on tired legs the second day.
Note on mileage: You’ll go for distance or time—but not both. Sometimes there will be mileage on the plan, sometimes there will be time, and sometimes there will be both. When there is both, if the plan says 5.5 hours/35 miles, you stop when you hit one or the other. If you go 30 miles in 5.5 hours, perfect. If you go 35 miles in 4.5 hours, also perfect.
Strength Training: Two days a week, 20-30 minutes. The exercises will be provided, and the circuit will change depending on the phase of training. As we get closer to race day, the volume of strength training will be less, but intensity will be higher (think: shorter, quick reps, more explosive, powerful exercises).