Training Changes For My Next 50 Mile Race - Time On Feet

Aug 13, 2025

This is a quick summary of Training Changes For My Next 50 Mile Race 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:

The upcoming Copthorne 50‑mile race (Oct 26) will feature ~11,000 ft of elevation across five 10‑mile loops, making elevation the primary challenge.
Training focus for the next 8 weeks: increase hill work, add elevation, incorporate trail speed work, and add strength/conditioning.
New gear trial: carbon trail poles to improve uphill efficiency.
Weekly cross‑training: one sea‑swim per week for recovery and cold‑water tolerance.
Strength sessions 2×/week to build core and leg strength.

Workout Example (Week 1 of 8‑week plan):

Long Run: ~16 mi (≈25 km) on the Seven Sisters cliffs with ~5,000 ft elevation gain. Keep the effort comfortable, focusing on steady uphill effort.
Hill Repeats: 6 × 5‑minute uphill intervals on a steep trail, jogging down for recovery; repeat 2–3 × per week.
Trail Speed Session: 4 × 1‑km repeats on technical trail at 5‑10 % faster than your normal long‑run pace, with 2‑minute easy jog recovery.
Strength/Conditioning: 2 sessions per week (body‑weight circuit, hill sprints, core work).
Optional Cross‑Training: 1 sea‑swim per week (no wetsuit) for active recovery.

Closing Note: Give this elevation‑focused plan a try and customize the paces to your own in the Pacing app. Good luck, enjoy the hills, and keep moving forward – you’ve got this!