50k Training Plan - Improver

	A	B	C	D	E	F	G	H	I	J
1					50k ULTRA 'IMPROVER' TRAINING PLAN: MILES
2	WEEK	Date	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Weekly Mileage
3	1		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	17 miles
4				3 miles	3 x 800m			5 miles	3 miles
5				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
6	2		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	17 miles
7				3 miles	3 x 800m			5 miles	3 miles
8				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
9	3		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	18 miles
10				3 miles	3 x 800m			6 miles	3 miles
11				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
12	4		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	19 miles
13				3 miles	3 x 800m			7 miles	3 miles
14				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
15	5		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	22 miles
16				4 miles	3 x 800m			8 miles	4 miles
17				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
18	6		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	23 miles
19				4 miles	3 x 800m			9 miles	4 miles
20				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
21	7		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	25 miles
22				4 miles	4 x 800m			10 miles	4 miles
23				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
24	8		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	24 miles
25				5 miles	4 x 800m			7 miles	5 miles
26				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
27	9		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	29 miles
28				5 miles	4 x 800m			12 miles	5 miles
29				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
30	10		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	30 miles
31				5 miles	4 x 800m			13 miles	5 miles
32				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
33	11		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	28 miles
34				5 miles	4 x 800m			10 miles	6 miles
35				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
36	12		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	32 miles
37				5 miles	4 x 800m			14 miles	6 miles
38				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
39	13		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	35 miles
40				5 miles	5 x 800m			16 miles	6 miles
41				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
42	14		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	33 miles
43				5 miles	5 x 800m			13 miles	7 miles
44				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
45	15		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	39 miles
46				5 miles	5 x 800m			19 miles	7 miles
47				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
48	16		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	34 miles
49				5 miles	5 x 800m			14 miles	7 miles
50				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
51	17		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	39 miles
52				5 miles	5 x 800m			19 miles	7 miles
53				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
54	18		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	42 miles
55				6 miles	5 x 800m			21 miles	7 miles
56				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
57	19		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	45 miles
58				6 miles	6 x 800m			23 miles	7 miles
59				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
60	20		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	48 miles
61				6 miles	6 x 800m			26.2 miles	7 miles
62				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
63	21		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	37 miles
64				6 miles	6 x 800m			15 miles	7 miles
65				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
66	22		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	49 miles
67				7 miles	6 x 800m			26.2 miles	7 miles
68				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
69	23		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	39 miles
70				7 miles	4 x 800m			19 miles	6 miles
71				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
72	24		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	27 miles
73				6 miles	3 x 800m			11 miles	4 miles
74				RPE: 3-4	then leg workout	45-60 mins		RPE: 2-3	RPE: 3-4
75	25		Rest Day	Training Run	Intervals	Strength Training	Rest Day	Long Run	Training Run	22 miles
76				6 miles	2 x 800m			7 miles	4 miles
77				RPE: 3-4	then leg workout	45-60 mins		RPE: 5	RPE: 3-4
78	26		Rest Day	Easy Run	Rest Day	Strength Training	Easy Run	Easy Run	50K ULTRA	39 miles
79				3 miles			3 miles	2 miles	31.1 miles
80				RPE: 2-3		45-60 mins	RPE: 2-3	RPE: 2-3	RPE: 5
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