50k Ultra Plan (Hanson’s Method)

To help any who wants to (or cares to) follow along with my training, I’ll be linking back to my weekly recap posts here. If you click on the hyper link under the week number that will take you to my plan for the week. If you click on the hyperlink for the weekly total that will take you to my recap of that week and my plan for the following week.

I’ll also link to my posts about using the Hanson’s method and my thoughts at the bottom of the page.

Considering I signed up to run a 50k race (it’s only 8km longer than a marathon, it can’t be that bad, can it?! <—don’t answer that) I figure I should also prepare some kind of a training plan!

I’ve been told The Running Room and the Calgary Marathon will be offering a training plan for this race, but I decided to switch things up a bit. I’ve heard a lot of great things about the Hanson training method for marathons, so I picked up Hansons Marathon Method and have been reading through it in a way to learn about a better way to train and set up my training plan.

My Glass Slipper training hasn’t quite gone as planned due to weather and sickness, but with 8.5 weeks to go, I think I’ll be able to get in relatively good race shape. I may not run my 1:55 PR, but I know I’ll have a ton of fun, and that’s really what counts 🙂

I’m pretty certain I’ll be following the Hanson’s beginner training plan, but have included plans for both the beginner and advanced plans on this page in case I decide to switch between.

Since this plan is significantly different from previous plans I’ve recapped, I’ll also be breaking it down as part of my Thursday Runs series, so stay tuned for that!

Finally, I have 14 weeks from The Glass Slipper Challenge to my 50k ultra and these training plans are all 18 weeks long, so the first 4 weeks will consist of my Glass Slipper training program and then I will jump right starting on week 5 – however – I have included all 18 weeks for both the beginner and advanced programs for completeness.

Week 1 starts January 26, 2014. I’ll pick up the training plan at the start of Week 5 (most likely).

All distances are in miles.

Beginner

	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1			OFF	3 easy	OFF	3 easy	4 easy	10
2	OFF	2 easy	OFF	3 easy	3 easy	3 easy	4 easy	15
3	OFF	4 easy	OFF	4 easy	4 easy	4 easy	5 easy	21
4	OFF	5 easy	OFF	3 easy	3 easy	5 easy	5 easy	21
5	OFF	5 easy	OFF	4 easy	5 easy	4 easy	6 easy	24
6	4 easy	12×400	OFF	5 tempo	4 easy	8 easy	8 easy	39
7	4 easy	8×600	OFF	5 tempo	4 easy	6 easy	10 long	38
8	6 easy	6×800	OFF	5 tempo	5 easy	6 easy	10 long	41
9	5 easy	5x1k	OFF	8 tempo	6 easy	5 easy	15 long	47
10	7 easy	4×1200	OFF	8 tempo	5 easy	8 easy	10 long	46
11	5 easy	6x1mi	OFF	8 tempo	5 easy	8 easy	16 long	54
12	5 easy	4×1.5mi	OFF	9 tempo	5 easy	8 easy	10 long	49
13	7 easy	3x2mi	OFF	9 tempo	6 easy	6 easy	16 long	56
14	5 easy	2x3mi	OFF	9 tempo	5 easy	8 easy	10 long	49
15	7 easy	3x2mi	OFF	10 tempo	6 easy	6 easy	16 long	57
16	5 easy	4×1.5mi	OFF	10 tempo	5 easy	8 easy	10 long	50
17	7 easy	6x1mi	OFF	10 tempo	6 easy	6 easy	8 long	49
18	5 easy	5 easy	OFF	6 easy	5 easy	3 easy	RACE	50

Advanced

	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1			OFF	6 easy	6 easy	6 easy	8 easy	26
2	6 easy	12×400	OFF	6 easy	6 easy	6 easy	8 easy	41
3	6 easy	8×600	OFF	6 tempo	7 easy	6 easy	10 long	46
4	6 easy	6×800	OFF	6 tempo	6 easy	8 easy	8 easy	45
5	6 easy	5x1k	OFF	6 tempo	7 easy	6 easy	12 long	47
6	6 easy	4×1200	OFF	7 tempo	6 easy	10 easy	8 easy	47
7	6 easy	Ladder	OFF	7 tempo	7 easy	8 easy	14 long	54
8	6 easy	3×1600	OFF	7 tempo	6 easy	10 easy	10 easy	49
9	8 easy	6×800	OFF	8 tempo	7 easy	8 easy	15 long	57
10	6 easy	3×1600	OFF	8 tempo	6 easy	10 easy	10 easy	50
11	8 easy	6x1mi	OFF	8 tempo	7 easy	8 easy	16 long	61
12	6 easy	4×1.5mi	OFF	9 tempo	6 easy	10 easy	10 easy	55
13	8 easy	3x2mi	OFF	9 tempo	7 easy	8 easy	16 long	62
14	6 easy	2x3mi	OFF	9 tempo	6 easy	10 easy	10 easy	55
15	8 easy	3x2mi	OFF	10 tempo	7 easy	8 easy	16 long	63
16	6 easy	4×1.5mi	OFF	10 tempo	6 easy	10 easy	10 easy	56
17	8 easy	6x1mi	OFF	10 tempo	7 easy	8 easy	8 easy	55
18	6 easy	5 easy	OFF	6 easy	5 easy	3 easy	RACE	52

Hanson’s Method Posts:

Why

Speedwork

Long Runs

Tempo