50 km Ultra Marathon Training Plan | How to Train Like Kilian Jornet
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- เผยแพร่เมื่อ 1 ก.ค. 2024
- Are you ready to challenge yourself with a 50K Ultra Marathon? This in-depth video is your ultimate guide to preparing for the extraordinary feat of endurance running. This 16 week training plan is based off of Kilian Jornet's book "The Uphill Athlete" and will get you to the finish line of your 50km ultra marathon.
In this video, I break down the essential components of a successful Ultra Marathon training regimen. From establishing a strong base to planning for race day, we leave no stone unturned in preparing you for this demanding event.
My video showcases the beauty of trail running and the sense of achievement that comes with pushing your boundaries. As you join me on this thrilling journey, you'll find inspiration in my own ultra marathon journey and gain the motivation to turn your dreams into reality.
Ready to embark on an unforgettable adventure? Let's start training for your 50K Ultra Marathon together! Don't forget to like and subscribe to our channel for more valuable content to support your running goals.
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** Timecodes **
00:00 - Intro
02:09 - Heart Rate Zones
03:25 - 50k Training Plan Weeks 1 to 3
04:32 - 50k Training Plan Week 4
04:47 - 50k Training Plan Weeks 5 to 7
07:10 - 50k Training Plan Weeks 8 to 13
08:20 - 50k Training Plan Weeks 14 to 16
#ultramarathontraining #50km #endurancerunning #trailrunning #runninggoals #runningmotivation #kilianjornet #longdistancerunning #athletetraining #ultrarunning
Wondering how to train for an Ultra Marathon? This 50k training plan is your answer! Whether this is your first time training for a 50k or you are an advanced runner this plan will be perfect for you.
How many miles is 50k? 31.07 is 50k in miles. This ultra marathon distance race is is the perfect ultra marathon training for beginners. Not to mention, Kilian Jornet himself created this training plan! - กีฬา
Make sure to check out my membership page to get personalized coaching for just $25 a month! I will make a weekly training plan specific to your needs and your upcoming races with a monthly Zoom call. www.youtube.com/@runningforviews/join
Any advice on the inclines to be doing during these trainings ?
@@johndedryver I usually try to get the amount of elevation that is in my race in a weeks time except on recovery and taper weeks. So if your race has 20,000 feet of elevation gain then you will want to do around 20,000 feet of elevation gain per week with about 60-80% done on long runs. Hope this helps!
Uphill Athlete is the ultra running bible
Regarding Heart Rate Zones: An amateur Athlete should train most of the time in Zone 2. Killian and other pro Athletes train in Zone 1 is because their aerobic threshold (top of zone2) is so high that training all of the time in that intensity is too much stress for the body given that they train every day sometimes twice a day.
True. I'm coming out with an aerobic base training plan that talks about this. Thanks for watching!
This was a great video. Millions of them out there, seen a lot of them, but I really love the way you broke this down and the design of your spreadsheet - the link to the website definitely helped. Signed up for my first trail 50k on New Year's Eve, for May 25th of the new year. I'll definitely be applying some of what you shared! You definitely presented this in a way that is much less intimidating than many of the other publicly available options. Very easy to be overwhelmed by advice, opinions and plans. Thanks!
I’m glad that it helped! Good luck on the 50k! It’s a fun distance.
Good work, keep going :)
Thanks! You too! Hope this video helped.
Step 1: quit your job
Step 2: move to the mountains
Step 3: ski bike run up and down said mountains
Step 4: Race and then repeat steps 3&4
Haha I’m pretty sure that most of the elite people racing have jobs too, including kilian lol. Maybe I’m dumb, but I think anyone could become an elite ultra runner.
Thanks for your video ! They are very interesting. How can change hills workout ?
If you go to one of my newer videos called “Hill Bounding” I go in depth on how to it. Let me know if this helps! Thanks for watching!
Great video. I'm just starting to get into this distance, and most of the races are on trial. For training, how many training runs do you do on trail vs. road during a week?
I usually do like 4 trail runs and 2 road runs per week. But they all have over like 1,000 feet of vert except for one flat run a week
Thanks forvthis,just found this page. I am thinking about doing early fall 50k,first time. Age grouper 50 o 54. The good news is ill be in new age bracket next year and hope to do well.
No problem! Let me know how it goes!
@@runningforviews definitely, thanx
Did you incorporate weight training at any time during this training? Also exactly how do you the 'back to back' training? Is it running 18 miles in the evening then 18 miles in the morning? Thanks for the video! Skal!
I didn’t do any weight training during my training but it definitely would have helped! Back to back runs are just doing long runs on back to back days. So you would do 18 miles on Saturday and then 18 miles on Sunday (or whatever days you choose to do them on). Thanks for watching!
I don't think my marriage or business could withstand that plan! 😂 But then, that's why Kilian is the GOAT. Could you do a "just wanna finish strong, but don't wanna crush my life, not a pro" plan on 4-5 days a week, with back to back runs that aren't both long? 😂
😂 that’s literally me when I’m not training for a race! You can modify the training plan to however fits your life! On your longest training week just do at least 31 miles of training throughout the week and you should definitely be able to finish. Let me know if you have anymore questions! Thanks for watching!
I get up at 03:25 every day to be able to get my training in. You will be amazed at just how efficient you can work and plan ones you set your mind to someting. On weekends I still get up early and do my longer run on Saturday and do a rucking session every Sunday for 2-3 hours this is more of a recovery/meditation session than anything else. Super beneficial been doing my best thinking during this time. I will however take naps on the weekend during to day to catch up on some sleep. I cut out almost all socializing and really focus on less screen time. I switched to a high protien high fat diet that lead to great recovery. Its tough and people around you wont understand and will try to convince you that you are crazy, but ones you do it long enough they start leaving you alone. Just my 2c on hkw i get it done maybe you can take some of my experience and incorporate it. Good luck.
So i have a 50k comming up in 13 weeks. Have been running mostly in Zone 3/4/5 for the last 4 months. Zone 2 is still very difficult for me and this is for a combination of reasons, where i live and train is very hilly so i have to walk or Rug to get Z2. Zone one is almlst impossible really struggling with this zone. I do run the occasional parkrun and got my heartrate up to 192 which is actully zone 6. So im doing bits and pieces of your plan already. I will start to follow your plan from 13 weeks out i do have a marathon booked at the end of Jan and want to do another one in Feb so will incorporate that in the plan somehow. My long-term goal is to run a ultra called the Comrades Marathon its the most popular ultra in South Africa it's a 88k race. I want to use the 50k as a test to look into my nutrition. Im currently on a carnivore/kito diet so want to see if it is possable to run long distance on low carb.
I ran mostly in zones 4-5 for most of my life and have had moderate success. I really struggled running in zone 2 as well (watch my "One Month Training in Zone 2" video). Now I've been running in zone 2 almost every run! It takes practice but it'll be worth it! Comrades is a great goal! Such an epic race and definitely on my bucket list. Good luck!
Hello! Can you explain the different colours on the plan overview. I gathered so far: red: recovery, blue: long run, yellow: intervals but I'm missing light green and strong green and lilac on race week.. Thank you
If you go to the description of this video and click on the link for “Training Plan for this Video” and scroll to the bottom of the training chart it lists all of the color meanings there. I probably should have added it into the video too. Let me know if you have any other questions. Thanks for watching!
50km is a distance I might be able to handle haha.
I think you could do way more than 50km!
The thought of road marathons always filled me with dread. I hate the roads, and there was no way my body could handle that distance. Then I decided to try a trail ultra, and have done 50ks, trail marathons, etc... my lungs haven't exploded, my knees and hips haven't disintegrated... I feel better than I have in years, enjoy them more than I do 5/10ks, and am bummed I took so long to try ultras! (Did my first at 41.) Check out a timed event, where you have a set time (usually 12 or 24 hours) to accomplish whatever your goal is. It's a great way to try ultras without many of the stresses! Best wishes!
@@Kelly_Ben you are awesome Kelly!
Thanks @kelly_ben! The most I’ve ever ran was a marathon on roads and it was terrible! Lol but you’re right, I bet trail running is so much better.
I want to know skipping how to do during hills its big confusion
I will get right on it! It might be a few weeks before it come out but I will do it!
i recently got my self a Runna app program for a 50km im doing end of august. but looking at their program they have all the intervals and things like that but not really any back to back long runs. why would that be the case? the most the have me go upto is 38km. then a 10km the next day.
Depends how you respond to back to back runs and how quick you want to finish. If you are looking to just finish the race then your plan should be fine. But if you’re looking for a fast time I would personally try to incorporate at least a few weeks of back to back long runs.
@@runningforviews that makes sense. Thanks 👍🏻
@@TommyGunner86 no problem!
Kilians zone 1 would be most people’s 2 or 3. He’s the 0.1% of V02 max
He talks about Aerobic Deficiency Syndrome in the book. He says that athletes that have spent too much time training in the higher zones (3-4) could be aerobically deficient. There’s a test you can do to see if you have Aerobic Deficiency Syndrome.
Probably stupid question but its possible to manage it in 10weeks 1500m when i have donejust road running till now ? longest distance i ve ever run was 32km .😂
For a 50k I think this should be enough time. If your goal is just to finish then you should be okay. Just don’t push too hard in training and get injured
Dude there’s no way I could jog in zone 1 and keep my HR that low. I’ve been running for quite some time. I get into the “grey area” sometimes and try to hold back into zone 2 especially on my recovery days.
You can switch out zone 1 for zone 2. In the book Kilian says to do almost all your runs at zone 1 but I’ve been doing them at zone 2 and my aerobic pace has almost doubled in speed.
I was able to get to stay in zone 1 today for 45 minutes and crept to low zone for about 30 minutes this morning. Slow as molasses at a 12:20 pace lol. I’m going to trust the process. Seems it was all in my mind and I just wanted to have a high heart rate and run fast and thought it was making me better. I have my long run for the week Saturday and a 1 hour session following Sunday. Second week of my training block. I appreciate the reply’s and advice. I put my ego or brain to the side and I’m sure this will work. I also felt I had way more energy after this morning as well.
@@brandonh1133 great to hear! Keep up the hard work 💪
Zero strenght training in this plan?
I added it in the off season training plan video if you want to go look at that.
1k views 😎
Third video to hit over 1k views. No biggie 😂
2.4k now!
@@Kelly_Ben I know! And climbing! Thanks for watching!