Advanced 50K — Short Taper (16 weeks)

A 16-week, power-based plan for experienced trail runners who want to race a 50K fast — built for runners who are strong on the climbs but give time back on the descents. Apply it with your race day as the END date (race = day 112, a Sunday). WHO IT'S FOR • 8+ weeks at 8+ hrs/week before starting, a recent 2:30+ long run, and a prior 50K-or-longer finish • A running power meter (all targets are % of your Tredict FTP) • Peak volume: 12 hrs/week STRUCTURE (least-to-most specific periodization) • Weeks 1–4 — VO2 max: two interval sessions/week (short reps Mon, Seiler-style long reps Wed); week 4 absorbs and ends with a 30′ benchmark TT • Weeks 5–10 — Lactate threshold: tempo only, building from ~15% to ~20% of weekly time; two 60′ tempo sessions (weeks 9–10) • Week 11 — Absorb + optional tune-up race (trail half/25K) • Weeks 12–14 — Race-specific: Steady State Runs, tempo→SSR combos, long runs with race-effort blocks, a 4:00 race simulation • Week 15 — Taper week (~40% volume cut, intensity kept) • Week 16 — Race week INTENSITY (% FTP) Easy 60–70% · Long-run easy 63–72% · SSR 80–87% · 50K race effort 78–85% (climbs to ~90%) · Tempo 92–100% · VO2 short reps 112–120% (1:1 rec) · VO2 long reps 105–110% (6′ cap, 2′ rec) Retest after the week 4 benchmark: if your 30′ average power differs from your Tredict FTP, update FTP and every remaining workout rescales. WEEKLY SKELETON Mon quality · Tue hilly trail easy (optional descent reps weeks 6/8/10/12/14) · Wed key quality · Thu easy + strength · Fri off · Sat long run · Sun easy back-to-back. Strength: heavy + plyos weeks 1–8, maintenance weeks 9–13, mobility only from week 14. WHAT TO KNOW • Short taper: most guidance (incl. UESCA) recommends 2–3 weeks. This plan uses one taper week plus race week to protect fitness in a multi-race season; at 50K the cost is small (roughly ≤1%). • Long VO2 reps (6′) go beyond the classic 1–4′ interval guideline, based on Seiler-style research (small studies, mostly cyclists). • Descent reps are OPTIONAL, controlled and form-led — never all-out. Hard downhill running carries injury risk; skip them if in doubt. • Three quality days a week is demanding. If you're falling behind: shorten Monday first, then drop the optional descent reps. Easy days must stay easy. • Match long-run terrain to your goal course (e.g. ~200 ft/mi, technical, steep descents). Rehearse race fueling (60–90 g carbs/hr) on every long run. • Train on your own responsibility; adjust or stop if you're ill, injured or unusually fatigued.

Training phases:

Build

Intensive

Tapering

Build In the build-up phase, volumes are increased and specialised units are added. The build-up phase takes the momentum of the foundation phase, builds on it and leads purposefully to the intensive phase or the seasonal plateau.

Intensive In the intensive phase of a training season, the main aim is to add endurance, speed and efficiency to what is already there. The volumes remain high. High-intensity sessions and other specific workouts are regularly added.

Tapering Race preparation is characterised by reduced volumes and tapering. Sometimes special training sessions are added to increase efficiency.

Zone type:

Power

Power The intensities and efforts of the plan are calculated according to wattage, among other things. A power measurement device is required during training.

Performance level: Professional

Professional This plan is aimed at ambitious athletes and professionals who already have a high level of endurance and can tolerate higher volumes.

Applicability: Only the buyer

Only the buyer The plan may only be applied to the calendar of the training plan buyer. However, this can be done an unlimited number of times.

License: Tredict sales licence

Tredict sales licence This training plan is subject to the copyright of the training plan creator. The training plan may not be published, copied or redistributed without authorisation. The use of this training plan is limited to you or, if the right is granted in the properties of the training plan, to your athletes. Link to licence description

Jacob Fisher

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Hi, I'm Jacob — and I'll see you on the trails. I came up as a track and cross-country runner, found the marathon at the end of college, a…

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This training plan works on the basis of measured wattage. Running activities require a power meter, such as a Stryd Footpod. Cycling activities benefit from power meter pedals, such as the Garmin Vector. Sensors from other manufacturers also work well. Tredict supports most modern sensors and training devices.

Learn more about Tredict with the glossary or read the blog.

HRmax: The maximum heart rate your heart can deliver under very heavy load.

FTPa: Functional Threshold Pace - The maximum speed you can maintain for about an hour.

FTP: Functional Threshold Power - The maximum wattage you can maintain for about an hour.

The relative intensity values of a training session are converted into your personal absolute intensity values when using the plan, based on the capacity values. 70% HRmax thus become 140bpm, if your maximum heart rate in the capacity values is set to 200bpm.
Tredict's intensity calculation is based on the training duration, so the distance of the training plan changes according to your personal FTPa.

Integrated services - Garmin Connect, Polar, Coros, Suunto, Wahoo, HealthFit, Dropbox, icTrainer, Withings, Fitness Syncer, RunGap

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