Ben's NDW50 Ultra Strength Hills

Workout - Ben's NDW50 Ultra Strength Hills

• 15min @ 6'00''/km
• 10 lots of:
  • 1min 30s @ 5'00''/km
  • 1min 30s rest
• 15min @ 6'15''/km

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Intro: Time On Feet presents a detailed approach to 50 Mile Ultra Training Plan: North Downs Way 50. The plan is well-structured, and we’ve extracted the core elements so you can implement the sessions this week. Refer to the full video for comprehensive coverage and additional context.

Key Points

• Progress your weekly time on feet from roughly 6 hours in week 1 up to 8 hours by week 4, with peak distances reaching 55–60 miles (≈90 km) in later weeks.
• Schedule 4–5 runs each week, including at least two sessions dedicated to hill training that matches the North Downs’ varied terrain.
• Incorporate 20 minutes of strength and conditioning work per week—targeting core strength, agility, and joint stability—alongside occasional swimming or meditation for recovery.
• Speed sessions are flexible: embed 30 minutes of intervals, fartlek, or hill repeats within an easy 1-hour run, aiming for roughly 80% intensity instead of maximum effort.
• Run back-to-back long distances to teach your body to maintain form when fatigued; the 32–33 mile (≈51 km) “Endurance Life Ultra” run in week 7 serves as a pacing and nutrition test.
• Reduce volume in weeks 13–16 using lighter-paced runs and scaled-back speed work to conserve energy.

Workout Example (Week 7)

• Monday: Rest, or an easy 5-mile (8 km) run.
• Tuesday: 1-hour run—30 minutes easy-paced, then 30 minutes of speed work (intervals or hill repeats).
• Wednesday: 20-minute strength session targeting core and ankle/knee stability.
• Thursday: 10-mile (16 km) hilly trail run on the South Downs.
• Friday: 20 minutes of conditioning including mobility drills and lightweight bodyweight work.
• Saturday: 32-mile (≈51 km) long run across the North Downs to practice nutrition and pacing.
• Sunday: Recovery day—choose an easy 4-mile (6 km) outing or try cross-training such as swimming or meditation.

Closing Note: Log these sessions into your Pacing app and adjust the target paces to your current fitness. Test the plan this week, and watch the complete Time On Feet video for extended insights and deeper guidance—your 50-mile goal is within reach.

References

• 50 Mile Ultra Training Plan: North Downs Way 50 - YouTube (YouTube Video)