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.

Good-Running-Form

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

photo (5)

photo (6)

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

photo (7)

photo (8)

Hanson’s Method Posts:

Why

Speedwork

Long Runs

Tempo

9 thoughts on “50k Ultra Plan (Hanson’s Method)

  1. Pingback: Thinking Out Loud Thursday: 12/26 | Cowgirl Runs

  2. Pingback: January Goals | Cowgirl Runs

  3. Pingback: Link Love: 2/1 | Cowgirl Runs

  4. Pingback: Weekly Plan: 2/3-2/9 (Ultra Marathon Training Week 2) | Cowgirl Runs

  5. Pingback: Hansons Method: Why? | Cowgirl Runs

  6. Pingback: Blogitty Awards | Cowgirl Runs

  7. Pingback: Weekly Plan: 2/24 – 3/2 (Ultra Marathon Training Week 5) | Cowgirl Runs

  8. Pingback: Hansons Method: Strength | Cowgirl Runs

  9. Pingback: Link Love: 4/12 | Cowgirl Runs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s