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50K ULTRA MARATHON PREP

Dark Horse Athlete

Marathon, Endurance, Strength & Conditioning, Cross Country
Coach
Justin Biays MS, CSCS, TSAC-F
  • The most complete 50K Ultra marathon prep program available.

  • 20-weeks (four Phases) 6-days per week, Running, Run specific strength/power development, Run specific mobility/flexibility. Heart rate specific training.

  • Phase 1 GPP (week 1-5) Focuses on preparing the body to handle the demands of the follow on training. The objective is to strengthen the joints, bones, muscles, and connective tissue through lower volume running and basic strength training. This phase is crucial for injury prevention.

  • Phase 2 GPP (week 6-9) Running Volume starts to increase slightly, Strength training also shifts to maximal strength development 2x per week. This phase build the capacity needed to handle the high volume of training in the follow on phase.

  • Phase 3 SPP (week 10-18) This is the longest and most specific phase, Running volume is at its highest and mosts specific to training for an ultra (one long run day 10-24 miles, ultra specific speed, trail running and hill intervals). There is still strength training, however it shifts from strength development to power development.

  • Phase 4 Taper.

  • Program assumes you can run 6-10 miles at the start of this program.

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Heart Rate Specific Training
Heart rate based training ensures your are hitting the target stimulus of each workout specific to your fitness and readiness day to day. This makes each day Individualized, safe, and effective.
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Strength & Power Development
Proper Strength training protocols to ensure you maximize strength & power with little to no mass gain or interference with the priority in mind, running. Adding strength and power to your tool kit will increase running efficiency and economy, strength endurance, speed, and aid in injury prevention.
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A Logical Progression
This 20-week, four phase program ensures you can go from a moderately low running volume to running an ultra safely and injury free. Keeping the busy individual in mind, we ensure that there are no junk miles included in this program. We do not believe more is better, we believe better is better. Every training day will count and yield progress.
Features
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Programming 6 days per week
Daily Running, strength & power, and recovery/mobility training that’s accessible and challenging for runners of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Daily guidence so you understand exactly what to do, and how to do it.
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Delivered through TrainHeroic
Equipment
Required
Heart Rate Monitor (chest strap) // Running shoes // Ultra Running vest // barbell // Weights // Dumbbells // Plyo Box // Foam roller // Softball // Lacrosse ball // Trail access
Recommended
Head Lamp // Exercise bands
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Sample Week
Week 1 of 20-week program
Sunday
Week 1 Day 1: PHASE 1 GPP

Circuit

A

WARM UP: *Coach note. Warming up and cooling down has to be priority in this program. A lot of volume goes into getting ready for an ultra, even the shorter distance ones. There will be times in this program that you will feel beat up physically and mentally. If for some reason you have to shorten training on a given day, I rather you shorten the actual training to ensure you get the full warm up and cool down. Blood flow: 4 min (alternate between 1 min walk, 1 min jog. increase in effort on the second go of each) Dynamic prep: 30 second toe walk 30 second heel walk x2 -Into- 25 high knees in place 10 inch work to cobra 25 butt kickers in place 10 side lunges (per side) x2

B

Run

1 x 30:00

Circuit

C

COOL DOWN: As noted in warm up. Do not skip this or shorten it. The idea here is to get your body as close to possible back to its resting state, this cannot happen if you go right from running to doing nothing. A.) Walk 3-5 minutes B.) 20 prone scorpion 20 iron cross x1 C.) Hip flow mobility x1 D.) Box breathing 3-5 minutes

Monday
Week 1 Day 2: PHASE 1 GPP

Circuit

A

WARM UP: 400m run -then- 5x front lunge, side lunge, reverse lunge Right leg 10 superman raises 5x front lunge, side lunge, reverse lunge Left leg 10 superman raises x2 -Then- 10 Scapular pull-ups 10 Ring Rows 5 Dive bomber push-ups x2

B1

Sumo stance Box Squat

3 x 5

B2

Eccentric only pull up

3 x 3

C1

DB Split Suitcase Squat

3 x 5

C2

Push-Up

3 x MAX

Circuit

D

CORE CIRCUIT: 3 Rounds Not for Time, for quality Bird dog 10 alternating Dead bug 10 alternating single arm farmers walk 50 meters per arm 10 alternating (5/side) Goblet cossack squat #light

Circuit

E

-Hip flow mobility 1-3x through depending on time -Four way band stretch 1 minute per position 1-2x through depending on time

Tuesday
Week 1 Day 3: PHASE 1 GPP (TEST)

Circuit

A

WARM UP: *Coach note. Warming up and cooling down has to be priority in this program. A lot of volume goes into getting ready for an ultra, even the shorter distance ones. There will be times in this program that you will feel beat up physically and mentally. If for some reason you have to shorten training on a given day, I rather you shorten the actual training to ensure you get the full warm up and cool down. Blood flow: 4 min (alternate between 1 min walk, 1 min jog. increase in effort on the second go of each) Dynamic prep: 30 second toe walk 30 second heel walk x2 -Into- 25 high knees in place 10 inch work to cobra 25 butt kickers in place 10 side lunges (per side) x2

B

Run

1 x 2

Circuit

C

COOL DOWN: As noted in warm up. Do not skip this or shorten it. The idea here is to get your body as close to possible back to its resting state, this cannot happen if you go right from running to doing nothing. A.) Walk 3-5 minutes B.) 20 prone scorpion 20 iron cross x1 C.) Hip flow mobility x1 D.) Box breathing 3-5 minutes

Wednesday
Week 1 Day 4: PHASE 1 GPP

Circuit

A

WARM UP: 400m run -then- 5x front lunge, side lunge, reverse lunge Right leg 10 superman raises 5x front lunge, side lunge, reverse lunge Left leg 10 superman raises x2 -Then- 10 Scapular pull-ups 10 Ring Rows 5 Dive bomber push-ups x2

B1

Front Squat

3 x 5

B2

Inverted Row

3 x 8

C1

KB single leg RDL

3 x 5

C2

Single Arm DB Z-Press

3 x 5

Circuit

D

CORE CIRCUIT: 3 Rounds Not for Time, for quality Side plank on hand Right 30 seconds side plank on hand Left 30 seconds 8 band resisted chop/side

Circuit

E

-Hip flow mobility 1-3x through depending on time -Four way band stretch 1 minute per position 1-2x through depending on time

Thursday
Week 1 Day 5: RECOVERY & SUSTAINMENT

Circuit

A

-Calf smash with Lax ball, spend 45 seconds in each quadrant (Lateral, medial, mid) -Tack, Twist, Floss, spend 45 seconds in each quadrant -Lax ball in foot spend 1 minute per foot -Tibialis Anterior Release with lax ball, spend 1 minute per side -Adductor foam roll 1 minute per side -Quad foam roll 1 minute per side -Hip smash and floss with softball 1 minute per side -Hamstring floss with softball 1 minute per side -Glute smash with Lax ball 1 minute per side -foam roll Lats 1 minute per side -Pec smash with softball 1 minute per side -thoracic Spine extension with foam roller 2-3x10 walk 5-10 minutes -Hip flow mobility x2-3 -Box breathing 5-8 minutes

Friday
Week 1 Day 6: PHASE 1 GPP

Circuit

A

WARM UP: *Coach note. Warming up and cooling down has to be priority in this program. A lot of volume goes into getting ready for an ultra, even the shorter distance ones. There will be times in this program that you will feel beat up physically and mentally. If for some reason you have to shorten training on a given day, I rather you shorten the actual training to ensure you get the full warm up and cool down. Blood flow: 4 min (alternate between 1 min walk, 1 min jog. increase in effort on the second go of each) Dynamic prep: 30 second toe walk 30 second heel walk x2 -Into- 25 high knees in place 10 inch work to cobra 25 butt kickers in place 10 side lunges (per side) x2

B

Run

Circuit

C

COOL DOWN: As noted in warm up. Do not skip this or shorten it. The idea here is to get your body as close to possible back to its resting state, this cannot happen if you go right from running to doing nothing. A.) Walk 3-5 minutes B.) 20 prone scorpion 20 iron cross x1 C.) Hip flow mobility x1 D.) Box breathing 3-5 minutes

Saturday
REST DAY
Coach
coach-avatar Justin Biays MS, CSCS, TSAC-F

Justin is a military veteran, Strength and Conditioning Coach, and Ultra Runner. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.

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The best program is the one you stick to

Whether you choose us, or another ultra prep program, please stick to it and don't give up. Ultra running is an amazing sport full of amazing people. If thes is your first ultra we hope you enjoy it. The best way to enjoy it is to prepare properly.

Get 50K ULTRA MARATHON PREP
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FAQs
Do I already have to be able to run long distance to start?
No, we recommend you be able to run a 10k prior to starting. In fact, one of our most successful users of this program was only running one 5 miler a week, he went on to run his 50k in 6 hours and 14 minutes at 10,000ft elevation following this 20 week program.
How is this program different from others?
We believe more is not always better, better is better. many ultra programs we see have little to no strength training and a lot of junk miles. We believe a slightly lower running volume approach, paired with strength training. Time after time this has yielded better results.
Whats the longest run in this program ?
24 miles on road, 10 miles trail. The trail day milage may seem low. However, these days include a high volume of hill repeats that add onto milage without being directly posted, the amount it adds will depend on the distance covered.
Do I have to have a heart rate monitor?
It is technically not required. However if you want to yield the best results we recommend you use one?
Does this program include nutrition?
We do realize that nutrition is one of the most important factors leading to success when it comes to ultra running. We give very basic guidelines and suggestion. This is because nutrition is something that has to be experimented with and is not a one size fits all approach.
50K ULTRA MARATHON PREP