Embarking on a 50km trail is a demanding challenge that requires methodical and progressive preparation. A programme structured will enable you to tackle this distance with confidence and serenity. Success over this distance depends not only on your endurance, but also on specific preparation adapted to the constraints of trail running. 🏃♂️
Contents
- 1 Why specific preparation for a 50km race?
- 2 The fundamental principles of trail training
- 3 Structure of a 16-week programme
- 4 The different training phases
- 5 Types of sessions specific to trail running
- 6 Recovery management
- 7 Nutrition and hydration
- 8 Universal training plan for a 50km trail
- 9 Mental preparation for the 50km
- 10 Conclusion
Why specific preparation for a 50km race?
The 50km trail represents a significant milestone in the world of cycling.ultra-endurance. This distance puts an intense strain on your body for 5 to 10 hours of continuous effort, depending on your level. The difference in altitude, which is often substantial on this type of event, adds an extra dimension that should not be underestimated.
The approach to a 50km race is fundamentally different from that of a road marathon. The varied terrain, technical climbs and demanding descents require specific physical and mental preparation.
The physiological constraints of such a long effort call for intelligent training management. Not only will you need to develop your aerobic endurance but also your muscular strength and your ability to manage the nutritional aspects.
The fundamental principles of trail training
La progressive is still the golden rule for preparing for a 50km trail without injuring yourself. Gradually increase your training volume, respecting the rule of 10% maximum weekly increase. Specificity is the second essential pillar: train on terrain similar to that of your goal.
The alternation between training loads and recovery will optimise your progress. A good programme includes weeks of progressive loading followed by a week of relative recovery to allow the body to adapt.
Patience is your best ally when preparing for an ultra. Physiological adaptations take time, and rushing things inevitably leads to injury or overtraining.
I have personally found that runners who respect these fundamental principles make more consistent progress. Proper preparation over 4 to 6 months will give you the best results. chances of success.
Structure of a 16-week programme
The ideal programme for a 50km trail is generally spread over 16 weeks minimum. This length of time allows for harmonious progression and the acquisition of all the necessary qualities. Planning is divided into distinct phases with specific objectives.
The first few weeks focus on developing fundamental endurance. This is followed by a phase of muscle strengthening and specific hill work.
The last 4 to 6 weeks before the event will see your volume gradually decrease. This fine-tuning phase ensures that you arrive on D-day fresh and rested, while retaining the benefits of your training.
The different training phases
Phase 1: Building endurance (weeks 1-6)
The aim of this initial phase is to develop your aerobic capacity and your basic endurance. Long outings gradually lengthen, without exceeding 2h30-3h during this period. The intensity remains moderate, mainly in zone 2 (ease of breathing).
Muscle strengthening becomes a key element in this preparatory phase. Two weekly sessions targeting the specific trail muscles (quadriceps, hamstrings, calves and abdominal muscles) will fit in perfectly with your programme.
Quality always takes precedence over quantity during this phase. It's better to run less but in good conditions than to rack up the kilometres in a state of fatigue.
During this period, I noticed that including a trail outing every week, even a short one, meant that you gradually got used to the technical land. This early adaptation will make the rest of your preparation much easier.
Phase 2: Specific development (weeks 7-12)
This phase intensifies the work specific to the trail with more drop and technical skills. Long outings gradually lengthen to 3h30-4h for the most experienced. Incorporating specific exercises such as hill repeats becomes essential.
The weekly volume increases gradually without compromising the quality of the sessions. A 25-30km trail can be integrated as a intermediate test towards the end of this phase.
Training blocks (2 consecutive days with significant volume) effectively simulate the fatigue of an ultra. They are an excellent way of getting your body and mind used to running in a state of fatigue.
Long rides are the cornerstone of your preparation. They develop not only your physical endurance but also your ability to manage the nutritional and mental aspects over time.
Phase 3: Sharpening (weeks 13-16)
Thesharpening The volume gradually decreases while the intensity remains stable. This reduction allows the body to overcompensate and regenerate completely. The last significant long outing takes place 3 weeks before the objective.
The last two weeks see the volume drop by 30 to 50% compared with the training peak. This reduction must be accompanied by particular attention to recovery and diet.
Sharpening is not synonymous with stopping altogether. Keeping your sessions short but dynamic will help you maintain what you've learnt while encouraging recovery.
I've found that many runners make the mistake of reducing their training too much during this phase. Maintain a certain regularity with shorter sessions that keep the system alert.
Types of sessions specific to trail running
Long, progressive outings
These outputs are the central of your preparation for a 50km race. Start modestly (1h30-2h) and gradually increase to 4h-5h for the most experienced. The ideal progression adds 15-20 minutes each week.
The emphasis should be on the time taken rather than the distance covered. Undulating or mountainous terrain naturally slows the pace without reducing the intensity of the effort.
Gradually incorporate the food and hydration you will be using on race day. This educational habit will help you avoid digestive problems on race day.
Long rides are the perfect opportunity to test your equipment and your nutritional strategy. Never neglect this fundamental aspect of preparation.
Ribbed work
Uphill repetitions effectively develop the muscular power specific to trail running. Choose a variety of slopes (gentle, steep, technical) to challenge your body in different ways. Sets of 3 to 6 minutes of effort with an equivalent recovery time on the descent are an excellent stimulus.
Don't forget to work on technical descents too. They are a major limiting factor in trail running and are often neglected in training.
A typical session might include 5-8 repetitions of a climb with a positive gradient of 400-600m. Recover on the way down, controlling your technique.
I've found that hill sessions at the end of long rides are particularly beneficial. They get the body used to producing an intense effort in a state of fatigue, just like in a race.
Training blocks
Training blocks consist of two or three consecutive days with a significant volume. For example, a long outing on Saturday (3 hours) followed by a medium outing on Sunday (2 hours) with a significant difference in altitude.
This approach effectively simulates ultra conditions without the logistical constraints of a very long outing. It gets your body used to recovering quickly and performing when tired.
Training blocks are an excellent compromise for runners with busy schedules. They allow you to build up volume over a weekend without needing a full day of training.
In my experience, these blocks are an excellent way of testing your recovery capacity. If you recover well after a busy weekend, it's an excellent indicator for your 50km race.
Recovery management
Recovery should never be considered as secondary in your preparation. Systematically include a light week (30-40% volume reduction) every 3-4 weeks. This periodisation allows the previous training loads to be assimilated.
Sleep is your best ally in recovery. Aim for 7-9 hours' sleep a day, especially after intense or long sessions.
Recovery is the secret ingredient of progress. Without it, even the best training programme leads to overtraining or injury.
Active recovery techniques (light walking, gentle cycling) and passive techniques (compression, cold baths, massage) can speed up the process. Alternate them according to how you feel and how much time you have.
Nutrition and hydration
Your daily diet should support your training effectively for a 50km trail. Choose a balanced diet rich in complex carbohydrates, quality proteins and good fats. Constant hydration will help you recover and prevent injury.
During long rides, get used to consuming 60-90g of carbohydrate per hour. This nutritional strategy trains you in exactly the same way as your endurance.
Consult our comparison of the best isotonic drinks
Trail nutrition is the 'fourth sport' after running, climbing and descending. A well-honed nutritional strategy often makes the difference between finishing and giving up.
I've found that alternating between solid and liquid nutrition during long rides preserves digestive comfort. This varied approach avoids the taste fatigue that often occurs over long distances.
Universal training plan for a 50km trail
Here's an example of a typical week for the different phases of your preparation. This programme is aimed at an intermediate runner who can comfortably run for 2 hours.
Construction phase (weeks 1-6)
| Day | Session | Duration/Distance | Intensity | Notes |
|---|---|---|---|---|
| Monday | Rest or cross-training | 30-45 min | Low | Cycling, swimming, strengthening |
| Tuesday | Endurance | 45-60 min | Zone 2 | Flat or hilly terrain |
| Wednesday | Strengthening muscles | 30-40 min | Moderate | Targeting legs and trunk |
| Thursday | Endurance | 60-75 min | Zone 2 | Incorporating a few ribs |
| Friday | Rest | – | – | Active recovery possible |
| Saturday | Hill technique | 60-90 min | Zone 2-3 | Technical site |
| Sunday | Long exit | 2h-2h30 | Zone 2 | Varied terrain, +200-400m D+. |
Development phase (weeks 7-12)
| Day | Session | Duration/Distance | Intensity | Notes |
|---|---|---|---|---|
| Monday | Rest or active recovery | 30-45 min | Very low | Walking or light cycling |
| Tuesday | Endurance | 60-75 min | Zone 2 | Undulating terrain |
| Wednesday | Ribs | 60-75 min | Zone 3-4 | 6-8×3-4 min uphill |
| Thursday | Technical endurance | 75-90 min | Zone 2 | Technical site |
| Friday | Rest or strengthening | 30 minutes | Moderate | Preparing for the weekend |
| Saturday | Long exit | 3h-3h30 | Zone 2 | +500-700m D+ |
| Sunday | Endurance | 90-120 min | Zone 2 | Active recovery |
Fine-tuning phase (weeks 13-16)
| Day | Session | Duration/Distance | Intensity | Notes |
|---|---|---|---|---|
| Monday | Rest | – | – | Full recovery |
| Tuesday | Endurance | 45-60 min | Zone 2 | Sensations |
| Wednesday | Short ribs | 45-60 min | Zone 3 | 4-6×2-3 min, reduced volume |
| Thursday | Technical endurance | 60 min | Zone 2 | Terrain similar to the race |
| Friday | Rest | – | – | Light stretching |
| Saturday | Long mini outing | 90-120 min | Zone 2 | Final adjustments |
| Sunday | Very light | 30-45 min | Zone 1-2 | Active recovery |
Mental preparation for the 50km
The mental aspect plays a decisive role in long events such as a 50km trail. Develop strategies to deal with the difficult moments that will inevitably arise. Mentally dividing the course into manageable sections makes it much easier to manage the effort.
Train yourself to stay positive even in difficult times. A constructive attitude in the face of obstacles is a considerable advantage in ultra-trail running.
You can't improvise your mindset on race day. It's built up patiently over the course of each tough training session that you complete, despite fatigue or adverse conditions.
I've noticed that runners who regularly visualise their race approach difficulties with greater serenity. Incorporate this practice into your preparation to boost your confidence.
Conclusion
Preparing for a 50km trail race represents a substantial investment of time and energy. This structured programme provides you with a solid basis for tackling this challenge with confidence. Adapt it to your personal constraints, while respecting the fundamental principles outlined.
Don't forget that progress in trail running is the result of a subtle balance between training load and recovery. Listen to your body and don't hesitate to adjust your programme according to how you feel.
Success in trail running is not just measured at the finish. The distance covered during preparation is a victory in itself.
If you're looking for preparation for a shorter distance, take a look at our training plan for a 30km trail which offers an approach adapted to this format.
Enjoy your training and, above all, have fun! 🏔️