50 Mile Ultra Training Plan: North Downs Way 50 - Time On Feet

Aug 13, 2025

Intro: This is a quick summary of 50 Mile Ultra Training Plan: North Downs Way 50 from Time On Feet. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Build weekly time on feet from ~6 h in week 1 up to 8 h by week 4, peaking at 55–60 mi (≈90 km) in later weeks.
Run 4–5 times per week, with at least two hill‑focused runs to mimic the hilly North Downs terrain.
Include 20‑minute strength & conditioning sessions each week (core, agility, joint stability) and occasional swim or meditation for recovery.
Speed work is flexible: 30 min of intervals, fartlek, or hill repeats inside a 1‑hour easy run, aiming for ~80 % effort, not all‑out sprints.
Back‑to‑back long weekends train tired‑leg endurance; a 32–33 mi (≈51 km) “Endurance Life Ultra” run in week 7 serves as a pacing & fueling rehearsal.
Taper in weeks 13‑16 with reduced volume, easy runs, and maintained light speed work.

Workout Example (Week 7)

Monday: Rest or easy 5 mi (8 km) run.
Tuesday: 1 h run – 30 min easy, 30 min speed (intervals or hill repeats).
Wednesday: 20 min strength session (core + ankle/knee stability).
Thursday: 10 mi (16 km) hilly trail run on South Downs.
Friday: 20 min conditioning (mobility + light body‑weight work).
Saturday: 32 mi (≈51 km) long run on the North Downs (practice nutrition & pacing).
Sunday: Recovery day – optional easy 4 mi (6 km) or cross‑train (swim/meditation).

Closing Note: Grab a notebook, plug these sessions into your Pacing app, and tweak the paces to fit your current fitness. Try the plan this week, and watch the full Time On Feet video for deeper insights—your 50‑mile adventure starts now!