PPTC 50th Anniversary 50 km Endurance Fest

Rest or gentle mobility.

45 min (about 5.1 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.

85 min (about 9.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.

130 min (about 14.7 km). Build relaxed time on feet at conversational effort. Practise fuelling: start with 30 to 60 g of carbohydrate per hour, adjusted to effort and stomach tolerance. Count grams across gels, drinks and food. Above 60 g per hour, combine glucose and fructose sources. Use familiar products and practise what you will carry. Adjust drinking to your needs and conditions. After the outing, note what you used, stomach comfort and how you recovered; use that to guide the next rehearsal.

35 min (about 4 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 35 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.

Rest or gentle mobility.

45 min (about 5.1 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.

85 min (about 9.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.

130 min (about 14.7 km). Build relaxed time on feet at conversational effort. Practise fuelling: start with 30 to 60 g of carbohydrate per hour, adjusted to effort and stomach tolerance. Count grams across gels, drinks and food. Above 60 g per hour, combine glucose and fructose sources. Use familiar products and practise what you will carry. Adjust drinking to your needs and conditions. After the outing, note what you used, stomach comfort and how you recovered; use that to guide the next rehearsal.

35 min (about 4 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 35 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.

Rest or gentle mobility.

65 min (about 7.3 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.

70 min (about 7.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.

130 min (about 14.7 km). Build relaxed time on feet at conversational effort. Practise fuelling: start with 30 to 60 g of carbohydrate per hour, adjusted to effort and stomach tolerance. Count grams across gels, drinks and food. Above 60 g per hour, combine glucose and fructose sources. Use familiar products and practise what you will carry. Adjust drinking to your needs and conditions. After the outing, note what you used, stomach comfort and how you recovered; use that to guide the next rehearsal.

35 min (about 4 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 35 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.

Rest or gentle mobility.

65 min (about 7.3 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.

70 min (about 7.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.

130 min (about 14.7 km). Keep the whole outing conversational. Hike steep climbs and descend on familiar terrain under control. Rehearse pacing and fuelling without a faster finish. Practise fuelling: start with 30 to 60 g of carbohydrate per hour, adjusted to effort and stomach tolerance. Count grams across gels, drinks and food. Above 60 g per hour, combine glucose and fructose sources. Use familiar products and practise what you will carry. Adjust drinking to your needs and conditions. After the outing, note what you used, stomach comfort and how you recovered; use that to guide the next rehearsal.

35 min (about 4 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 35 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.

Rest or gentle mobility.

30 min (about 3.5 km). Start with 10 minutes easy. Then 2 x 3 minutes at a strong, sustainable uphill effort, walking back down between them. Finish with at least 10 minutes easy; any remaining time is easy.

50 min (about 5.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.

55 min (about 6.4 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.

20 min (about 2.3 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 20 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.

35 min (about 3.8 km). Keep this short and conversational. The goal is freshness, not fitness.

35 min (about 3.8 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.

20 min (about 2.2 km). Rest, or jog very easily if that reliably helps you feel better.

Run the 50 km as planned: start controlled and use the fuelling and kit rehearsed in training. In the 36 to 48 hours before, eat mostly carbohydrate (about 10 to 12 g per kg of body weight a day, from familiar foods), and have a familiar breakfast two to four hours before the start. Fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach. Afterwards: rest or walk for several days, then short easy runs only, with no hard running for three to four weeks, longer after a long mountain day.