Ultra Advanced

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Claudio Davey

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Aug 3, 2024, 5:33:22 PM8/3/24

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TSMC unveiled its A16 technology at the North America Technology Symposium in Santa Clara, California, on Wednesday, saying the introduction of 1.6-nm chipmaking technology can "greatly improve logic [chip] density and performance."

A while back, badass athlete Andy Boyle reached out to say he had used the Trail Runner 100-mile intermediate/advanced plan to win the Kodiak 100K. I was partly horrified. One stray typo and instead of doing 4 x 20 sec fast, Andy could have been doing 4 x 20 sex fast. Overtraining is not sexy.

I was also so happy. The goal with these articles is to lovingly throw as much information at the wall as possible, and see what might possibly stick for a few athletes. And one of the training plans that is missing from the archives is for 50 miles. That changes today!

50 miles is an ultra-sweet spot, rewarding a well-rounded athlete combining a skill-set that can feed into long-term growth at shorter and longer distances too. There are four main elements to think about.

My wife/co-coach Megan and I like vamLT because it has overlap with vLT, or velocity at lactate threshold, a common term used for road running (we talk about it on our podcast here). Because uphills have different biomechanical patterns, yet running economy on uphill grades correlates with level and downhill grades, vamLT is a good catch-all variable combining muscular endurance and aerobic capacity.

Here is the trickiest part of 50 milers, and the part that is most event-specific. A flatter 50 like Tunnel Hill is a very different stress than a mountainous 50 like Ouray, or a steeply rolling 50 like Lake Sonoma. The temptation is to go all-in on race-specific training, but that might not be the best approach to long-term growth.

This 50-mile intermediate/advanced/pro plan is designed for athletes that already have a base, stemming from requests by readers (if you have requests for another type of plan, let us know!). It can work for advanced 50Ks or marathons as well, or even 100Ks with a greater emphasis on weekend long runs.

IMPORTANT POINT: Each day is given as a range of miles, with the design being to stay at the low, middle, or high end without going back and forth too much week to week. Start at the lower end of the range unless you have done higher mileage in the past. Think of it as 3 different plans in one! Low end of range = intermediate. Middle of range = advanced. Top of range = super duper advanced athletes that prefer higher volume.

The lower range starts at 18 miles per week and peaks at 52 with most weeks around 35, while the high end gets up to 101 miles and is usually around 70-80. Athletes can add cross-training and hiking on top of that total on the days specified.

Weeks 1-4 build base and introduce speed, while extending long runs and adding vert. Week 5 is an aerobic build week that increases volume with a bigger weekend. Weeks 6 and 7 continue the upper-end adaptations while keeping volume high. Week 8 involves a hard workout and race simulation or training race. Week 9 is peak volume, week 10 dials in running economy adaptations, and weeks 11 and 12 are the taper. During the taper, reduce miles if you are fatigued or the training was more than you have done in the past.

Instead of massive long run volume, seek out vert if you can on your weekend runs/hikes in particular. That steeper uphill and downhill stimulus will add resilience for the later stages of the 50. Lower-body strength work is included in the plan, and if you do not currently do upper-body work, read this article and spend a couple of minutes on it a day through push-ups and/or chin-ups.

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