50K ULTRA MARATHON PREP
Dark Horse Athlete
Marathon, Endurance, Strength & Conditioning, Cross CountryThe Ultimate 50K Ultra Marathon Preparation Program
This 20-week program is expertly designed to prepare athletes for the unique demands of a 50K ultra marathon. It follows a structured progression through four phases, incorporating six days per week of running, run-specific strength and power training, mobility work, and heart-rate-based conditioning to optimize performance and minimize injury risk.
The program begins with Phase 1: General Physical Preparation (Weeks 1-5), which focuses on building durability. Lower running volume, combined with basic strength training, strengthens joints, bones, muscles, and connective tissues, establishing a solid foundation for the more demanding phases ahead. This phase emphasizes injury prevention and gradual adaptation to training stress.
Phase 2: General Physical Preparation (Weeks 6-9) increases running volume slightly and introduces maximal strength training twice per week. This phase develops the capacity required to manage higher mileage and intensity in later stages, ensuring the athlete’s body is prepared for the increasing demands of the program.
Phase 3: Specific Physical Preparation (Weeks 10-18) is the most intensive and race-specific phase. Running volume peaks with long runs of 10-24 miles, including trail running, hill intervals, and ultra-specific speed work to replicate race conditions. Strength training shifts to power development to enhance running efficiency and economy, while maintaining the athlete’s resilience.
The final phase, Phase 4: Taper (Weeks 19-20), reduces training volume to maximize recovery, consolidate fitness gains, and ensure peak readiness for race day.
This program assumes participants can comfortably run 6 miles at its start, providing a baseline for success. By integrating structured progressions in running, strength, and mobility, this program offers a scientific, comprehensive, and safe approach for runners aiming to complete a 50K ultra marathon at their best.
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
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
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
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
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
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
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.
This 20-week program is designed with precision to help you safely and efficiently achieve your ultra marathon goals. With targeted training, no wasted effort, and a focus on quality, every session is purposeful. Commit to the journey, trust the process, a
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