Kodiak 50K — 27-Week Ultra Trail Plan (Satyen)

27-week road-to-trail ultra marathon training plan for a 56-year-old experienced marathoner (PR 3:26, 20 marathons) targeting the UTMB Kodiak 50K in Big Bear Lake, CA on October 10, 2026. Key context: - Posterior Tibial Tendon (PTT) irritation on right leg — managed throughout - Road-to-trail transition — first ultra - Zone 2 HR cap: 148 bpm (max HR ~164 bpm at age 56) - Current cadence: 88 spm — target 90 spm - Strength training 3x/week throughout entire plan PHASE 1 (Weeks 1–6, Days 1–42): Base & PTT Rehab - Build true Zone 2 aerobic base - Stabilize PTT — all runs at HR 131–148 bpm - 30–35 miles/week - Destinations: Moose Hill Sharon, Borderland State Park, Warner Trail PHASE 2 (Weeks 7–14, Days 43–98): Build & Trail Volume - Introduce quality Thursday trail sessions (Zone 3 max) - Back-to-back weekend runs from Week 9 - 36–44 miles/week - Destinations: Blue Hills Reservation, Wachusett Mountain PHASE 3 (Weeks 15–22, Days 99–154): Peak & Specificity - Peak mileage 48–52 miles/week - 20–24 mile trail long runs with 3,000–4,200ft elevation - Week 19: Full race simulation at Mount Monadnock - Destinations: Wachusett, Mount Watatic, Mount Monadnock NH PHASE 4 (Weeks 23–27, Days 155–189): Taper - Volume drops 40–50% - Arrive at start line fresh and healthy - Race Day: October 10, 2026 — Big Bear Lake, CA Strength Plan (Mon/Wed/Fri throughout): - Day 1 (Mon): PTT & Foundation — eccentric calf raises, glute bridge, dead bug, clamshell, plank, foot doming - Day 2 (Wed): Hip, Glute & Stability — single leg squat, hip thrust, lateral band walk, bird dog, side plank, tibialis raise - Day 3 (Fri): Trail Strength & Power — eccentric calf raise, single leg RDL, Copenhagen plank, reverse lunge, Pallof press, arch doming Goal: FINISH the Kodiak 50K. Collect 4 Running Stones (doubled to 4 as a UTMB Major). Step 1 on the road to UTMB Mont-Blanc.

Training phases:

Foundation

Build

Intensive

Tapering Special

Foundation The foundation phase takes care of the important basic endurance and subsequently prepares the basis for further more specialised training phases.

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.

Special The special phase is a general special category for special training concepts, such as those found in ultramarathon training.

Zone type:

Heart rate

Heart rate The intensities and efforts of the plan are based, among other things, on the heart rate during training. A heart rate monitor is required.

Performance levels: Advanced Professional

Advanced Athletes with some experience and a good level of endurance can progress with these plans.

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: CC BY 4.0

Attribution The "Creative Commons BY" license allows third parties to distribute, remix, improve and build upon a work, even commercially, as long as the creator of the original is credited. Link to licence description

Satyendra Sharma

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Started running accidently in 2016 and running since. 2 BQs, 7 Stars, 21 marathons and still learning.

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The intensity calculation of this training plan works on the basis of your measured heart rate. A heart rate monitor, e.g. a chest strap or an optical heart rate monitor on the wrist, is required when exercising. 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.

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