Trail 50K

Long run progression

Build to race day

6 miMar 14

8 miMar 21

10 miMar 28

11 miApr 4

12 miApr 11

14 miApr 18

16 miApr 25

18 miMay 2

14 miMay 9

8 miMay 16

50KMay 23

Weekly plan

If Week 1 feels like too big a jump: do 4 mi long run and ~10–12 mi in Week 1, then 6 mi and ~14–16 mi in Week 2, then rejoin the plan at Week 3.

Week	Focus	Long run	Weekly total
1	Get 3 runs in, no heroics	4 mi (not 6)	~10–12 mi
2	Same, add a little length	6 mi	~14–16 mi

From your 2024 pattern

Trail time Get on trail for every long run and at least one other run per week.

Walk when you need to Same approach as 2024: some running, some walking.

CrossFit Keep 2–3x/week; avoid heavy legs the day before your Saturday long run.

Back-to-backs (optional) Week 7 or 8: long run Saturday, 3–4 mi easy Sunday.

Race week Short, easy runs only Tue/Thu; rest or walk Friday; race Saturday.

Fueling Practice race-day nutrition and hydration on 14–18 mi long runs.

Race day

May 23

Saturday. Two-week taper. You’ve done this before.