Parkrun, Clifftops and 50KM Ultra Training Plan - Time On Feet

Aug 13, 2025

Intro: This is a quick summary of “Parkrun, Clifftops and 50KM Ultra Training Plan” 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:

Focus on “time on feet” rather than strict mileage for long runs.
Weekly structure: 4 runs – a easy 30‑min run, a speed session (~6 mi at ~7 min/mi), a hill‑included 1‑hour run, and a long 2‑hour trail run with hills.
Speed work: warm‑up 1 mi under 7 min/mi, then 5 mi at about 6:50‑6:55 /mi (≈80 % effort).
Incorporate hill exposure in longer runs instead of repeat hill repeats.
Include regular physio, strength‑conditioning (≈20 min) and core work each week.
Use race‑specific mileage cues: 14 mi park run, 20 mi mid‑ultra prep in week 4.

Workout Example:

Monday: 30‑minute easy run.
Tuesday: Speed session – 1 mi easy warm‑up, then 5 mi at ~6:50 /mi (≈80 % effort), cool down.
Wednesday: 1‑hour trail run with rolling hills (no repeats).
Saturday: 2‑hour long run on the coast, include varied terrain and gentle climbs.

Closing Note: Give this plan a go, tweak the paces to match your current fitness in the Pacing app, and enjoy the freedom of “time on feet.” Have fun out on the trails and remember to watch the full Time On Feet video for more insight!