Generally, 90-95% of long run HR is a good bet. If you can sustain say a 150 HR for a long steady run of 2-2.5 hours in training, I'd say shoot for high 130s or 140s for the majority of a 50k and let it float higher at the end if you still have juice.
CJ Albertson Sets 50k World Record in 2:38:43.
50K and 50 mile ultramarathons: minimum maximum of 6 hours per week for 3 weeks, starting 6 weeks before your goal event. 100K and 100 mile ultramarathons: minimum maximum of 9 hours per week for 6 weeks, starting 9 weeks before your goal event.
Race pace for a 50K is slower than marathon pace, and there may be long stretches of hiking. That doesn't mean 50K training should be all low-intensity workouts. Sensible training for a 50K incorporates the full spectrum of intensities.
This is tough for me, and especially because a 50k takes around four to six hours. (We'll talk more about this later, but it's really important to understand that the time it takes to finish a 50k depends not just on your fitness level, but also on the type of 50k that you choose.
For most athletes, this represents an intake of 120-180 calories per hour. Larger athletes (200+ lbs.) can consume 200 or slightly more calories. And if you find that's not quite enough calories, that's an easy fix—you consume a few more.
Recovery Times Based on Race Distance:
50k: Typically 1-2 weeks for full recovery. 50-mile: Expect 2-3 weeks for full recovery. 100k: Around 3-4 weeks of recovery time. 100-mile: Up to 6 weeks for complete recovery.
Understanding the Minimum Training for a 50K Ultra Marathon
To complete a successful 50K, four runs a week would be a minimum. It's very difficult to drive fitness off three runs a week for an ultra unless that runner has the ability to do three substantial midweek runs.
50k. The 50k ultra marathon, 31 miles, is a great way to enter safely into the ultra world as a marathon runner. You still feel at home with the fast pace nature but you also get a real taste of what pushing the envelope both physically and mentally feels like.
Elite runners can finish a 50-kilometer ultramarathon in under four hours, although recreational runners may need five to eight hours or longer, depending on a variety of conditions. At Ultra X 50 Scotland our first-place male runner finished in 4hrs 53 minutes and first-place female finished in 5hrs 5 minutes.
The official world records in the 5000 metres, or 5000-metre run, are held by Joshua Cheptegei with 12:35.36 for men and Beatrice Chebet with 13:54.00 for women.
For your longest long runs for a 50-mile race or a 100K, do two 25-30 mile (40-50K) long runs back to back during your buildup. Run 25-30 miles one day and 25 miles the next.
The best ultra runners are from South Africa with an average pace of 10:36 min/mile. The runner-ups are Sweden (11:56 min/mile) and Germany (12:01 min/mile). The slowest ultra running nations are Argentina (15:20 min/mile), Mexico (15:30 min/mile) and Malaysia (15:55 min/mile).
The global average mile pace for men is 10:02 min/mile (6:14 min/km), while the global average mile pace for women is 11:17 min/mile (7:01 min/km). In the UK, we're actually a little speedier than the average global pace – coming in at 9:48 min/mile (06:05 min/km).
“In general, one can say: The shorter a race, the shorter the tapering phase. For a half-marathon you start about two weeks out with reducing training loads. For a marathon, it's about three weeks, and for an ultra, it's more like four weeks.
The 10K run is a long-distance road running competition over a distance of ten kilometres (6.2 miles).
While some naysayers may argue that running in your 50s isn't healthy or safe, the sport remains popular with this age group. In fact, masters runners (those over a certain age, usually 40) are the fastest-growing age group in the sport.
What does running 100 miles do to your body? Running for 24 hours will sap every molecule of glycogen from your legs within the first thirty miles. It will slow your digestion because blood is demanded elsewhere to constantly deliver oxygen to your muscles and cool your system.
Ultra-marathoners often suffer from digestive problems and gastrointestinal bleeding after an ultra-marathon is not uncommon. Liver enzymes can also considerably increase during an ultra-marathon. An ultra-marathon often leads to a temporary reduction in renal function.
Protein During Ultramarathons
Ultramarathons involve skipping normal meals throughout the day. In a long enough race, you will eventually need to take in some protein — especially in the form of real foods that also include fat, rather than just relying on sports drinks, gels, and energy bars all day.
Tae Kwon Do. This form of martial arts is a total body workout – it improves cardiovascular fitness, flexibility, coordination and muscular strength, all while burning a whopping 700 calories in an hour.
Whilst the 1200 calorie diet can help you to lose weight fast, extending it past 2-4 weeks can often result in more harm than good. Over-restricting and under-nourishing yourself with a low calorie diet can often leave you feeling depleted of energy, fatigued and unable to get through your day.