I want to finish(not win) a 50K marathon just once.What's the minimum year long training?

Question

I have never run long distances before. But, I do 3 miles on the treadmill at gym every third day, two 1 hr. long cardio exercise classes per week, and 1 1/2 hours of weightlifting per week. I don't want to be an utltra marathon runner, but I like hiking (I do 5 hour mountain hikes on Mt.Tallac twice each summer) and want to run in the 50K Tahoe Rim Trail Run next year.

What's the minimum I have to bump up my training in order to finish this 50K mountain run within 14 hours????????

(41yr.old male, 140lbs., good health)

Answer 1

If you have never run a marathon then moving into Ultra’s may take some time.  A year should be enough to train and get some smaller races in to give you some experience in just running a race.  Since your goal is to finish, but do watch many races often have a time limit so make sure you pick an event that is either open for time or has a generous allowance.  

First build your base; I suggest that Hal Higdon’s web site offers some 6-month 50K training programs.  That would be a good place to start.  The idea at the beginning is to build your base and towards the end just go out and run for 2 – 4 hours for your longer runs.

My recommendation before starting in is to be sure you can run approx 25 (40K) per week and be able to do at a minimum 10K non-stop.  This is pretty modest in terms of starting out, but you should be looking at the peak for between 60 – 70 km per week minimum, as towards the last month you will want to put a couple of 35 – 40K runs together for your long runs.  

I suggest you don’t do any 50K runs in training, as that will heighten the risk of injury.  Make sure your LSD runs are just that LONG SLOW DISTANCE.  They should never be more then 50% of your total weekly mileage as well.

Good luck

Harry

Answer 2

thats about 32 miles...

i would suggest you run 6 days a week

every week you run another mile

say if you start at 3 miles it would take 29 weeks.

but of course if you get more comfortable you can move up another mile before a week

if you get your base, speed will come easy for you. and you get your base you need to run run run. the more miles you have under your belt, the more chance you have of finishing that run.

having strong abs helps in your poster also and having strong arms.

o and if the run if up hill, you should run on flat and accending ground

i hope this helps...and good luck!

Answer 3

When I train for marathons I work up from a 30 to 40 mile a week base up to about 90 miles a week a month before the race then taper.  I'm training to be competitive in the running field and ultras are a bit different - you often intermix running and walking, especially when its a trail ultra.  Just aiming to finish a marathon or an ultra, the most important part of your training is your weekly long runs.  With good weekly long runs (2 plus hours of running) the rest of the week can mostly be recovery and filler.  I suggest you check out Runner's World Smart Coach or join a training group in your area with trained coaches who will not only give you great advice but keep you motivated when it gets tough.

Answer 4

Well in order to finish this........you need to up your cardio to at least 6-8 hrs. a week.  I take it your planning this next summer .......keep what your doing and start adding more running in slowly each week.  You need to at least put in a couple 20-25 milers in by say 6 months from now.  Start doing a long run every 10 days and up it by 5-10% each time out.  By next spring you should be able to do a 20-25 miler if you've worked up to it............the key is to build up and run at least 4 days a week.  Looking at this race it is very hilly, which makes things a little more brutal.  Get your mileage up to 25-35 miles a week and you'll be able to finish I believe, but must stay consistent with increasing slowly or you risk injury.......good luck!                     Course profile included  http://www.tahoemtnmilers.org/trt50/50kP...