Couch to 50k Ultramarathon | Just 6 weeks to be READY - Mark Lewis
Intro
This is a quick summary of Couch to 50k Ultramarathon | Just 6 weeks to be READY from Mark Lewis. 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
- The plan focuses on four pillars: running, weight loss, technique & equipment, and lifestyle balance.
- Goal: finish the 50 km ultra in under 6 hours and recover quickly for a 20‑mile mountain race the week after.
- Weight‑loss target: drop about 2 lb (≈0.9 kg) per week by eating ~2000 kcal with 1.5‑1.75 g protein / kg body weight.
- Practice slow, varied‑pace runs (including power‑walking hills, mud, descents) to avoid injury and get used to ultra‑pace.
- Test all gear (vest, bottles, lubricants, phone, camera) on long runs so nothing rubs or rattles on race day.
Workout Example (Weeks 1‑6)
| Day | Session | Distance & Pace |
|---|---|---|
| Monday | Rest | — |
| Tuesday | Easy run | 8 km at a comfortable conversational pace |
| Wednesday | Speed work (most weeks) | 6 km with intervals; week 2 is a recovery week and the final week is an easy week |
| Thursday | Mixed easy runs | 6 km easy (can split into shorter segments) |
| Friday | Rest | — |
| Saturday | Long run | Build up to 20‑30 km (or longer) at ultra‑pace, include hills and trail sections |
| Sunday | Medium‑long easy run | 12‑15 km at an easy pace |
The Wednesday speed session is your key to improving running economy and making that ultra-pace feel easier. To get the most out of these sessions, it’s worth understanding the science behind them in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. You can even adapt drills from shorter race training, as detailed in our article on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Similarly, as your Sunday runs extend to 12-15km, you’ll be building endurance well beyond a standard 10k. Understanding the pacing and effort for that distance can be a great benchmark for your progress; learn more in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
First “real” run (last day of week 6) – 10 miles (≈16 km) easy. Treat it as a rehearsal for race‑day nutrition and gear.
Practical Tips to Implement Now
- Start a simple 2000 kcal diet with enough protein (e.g., chicken, fish, beans) and add carbs on long‑run days.
- Run the Tuesday 8 km at an easy pace this week to re‑establish a running habit.
- Do a short hill walk during a Wednesday session to begin adapting to varied terrain.
- Pack your race vest on a Saturday long run and practice refilling water at a park bench (simulating aid stations).
- Log your weight weekly; aim for a gradual drop toward 215‑220 lb (≈98‑100 kg) if you’re currently ~230 lb.
Closing Note
Give this six‑week schedule a try, tweak the paces to match your own fitness in the Pacing app, and watch Mark’s full video for deeper insights. You’ve got this – lace up, hit the trails, and get ultra‑ready! 🚀
References
- Couch to 50k Ultramarathon | Just 6 weeks to be READY - YouTube (YouTube Video)
Workout - Ultra Simulation Run
- 12min @ 7'00''/km
- 20min @ 5'50''/km
- 5 lots of:
- 2min 30s @ 5'00''/km
- 1min rest
- 20min @ 5'50''/km
- 10min @ 7'00''/km
to import the workout after you install it.
