50K Trail Training Plan: 16-Week Schedule
This basic 50K trail training plan covers a 31.1-mile / 50 km goal in 16 weeks, with 1–4 sessions a week and a longest session of 3 hours. Every week is listed below. Or let SportPlan build it around your schedule and race date.
16 weeks · 0.3–7.0 hours a week · 1–4 sessions per week · longest session 180 min
Take this goal into the plan builder and choose the schedule that fits your week.
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Week-by-week schedule
| Week | Phase | Sessions | Weekly total |
|---|---|---|---|
| Week 1 | Base |
| 230 min · 4 sessions |
| Week 2 | Base |
| 275 min · 4 sessions |
| Week 3 | Base |
| 305 min · 4 sessions |
| Week 4 | Base |
| 210 min · 4 sessions |
| Week 5 | Build |
| 320 min · 4 sessions |
| Week 6 | Build |
| 300 min · 4 sessions |
| Week 7 | Build |
| 265 min · 4 sessions |
| Week 8 | Build |
| 380 min · 4 sessions |
| Week 9 | Build |
| 340 min · 4 sessions |
| Week 10 | Specific |
| 265 min · 4 sessions |
| Week 11 | Specific |
| 420 min · 4 sessions |
| Week 12 | Specific |
| 350 min · 4 sessions |
| Week 13 | Specific |
| 265 min · 4 sessions |
| Week 14 | Taper |
| 260 min · 4 sessions |
| Week 15 | Taper |
| 135 min · 3 sessions |
| Week 16 | Taper |
| 20 min · 1 sessions |
Take this goal into the plan builder and choose the schedule that fits your week.
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Questions about this schedule
How long is this schedule?
The complete schedule contains 16 weeks.
How many sessions are scheduled each week?
The schedule contains 1–4 sessions per week, counting every listed session, including strength and mobility when present.
How long is the longest session?
The longest scheduled training session is 180 minutes. Race day has no estimated duration in this table.
What do the final weeks contain?
The final three weeks all belong to the taper phase. Their complete sessions and durations are listed in the schedule.
Choose your week count
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By sport and distance
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- Couch to 5K Training Plan: 10-Week Schedule
- 10K Training Plan: 10-Week and 8-Week Schedules
- 5K to 10K Training Plan: 16-Week Schedule
- Couch to 10K Training Plan: 18-Week Schedule
- Cycling Training Plan: 10-Week and 12-Week Schedules
- Olympic Triathlon Training Plan: 12-Week Schedule
- Sprint Triathlon Training Plan: 8-Week Schedule
- 70.3 Triathlon Training Plan: 16-Week Half Distance
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Calculators and race calendars
Choose a plan by level
This is a general template, not medical advice; check with a doctor before you start a new training load.