What a year it's been! Thanks for following along! The goal of my channel is to help you along your running journey. If you feel my content has helped you along in your journey, I'd greatly appreciate the support on my Patreon page here: Patreon.com/RunningwithSimon Happy New Year everyone!
I ran my first 50K back in November and it was one of the most rewarding experiences of my life! The Noland 50K in Virginia. I learned so much about myself. The longest I’ve ran before that was a half marathon and my goal for the Noland was to simply finish. I’ve fallen in love with endurance running and I’ve started training for a 50 miler later this year! See you all in the trails!
Simone you have got me into ultra running and I’ve signed up for my first 50km for 2025. Been building a base for the last 6-9 months and my long runs have got to 30km so far. Official training plan for my first ultra starts tomorrow and just want to say thanks for all your videos and info! And what a perfect video title for me and timing! 😂 again thanks for everything, and happy new years!
Looking at a training plan as "guidance for what you aspire to" is absolutely brilliant advice. So many people fall into the rabbit hole of guilt and stress about following their plan to the letter, and get very anxious if life interferes and derails the plan for a few days or a few weeks. If I only follow 80% of my plan, because of sickness/ work/ injury etc, I know I'll likely still finish. I might just need to adjust my goals for the race. But unless you're in the top 5, who actually cares? You'll still have an incredible day in a cool place with awesome people, regardless of the time on the clock. I absolutely recommend timed/loop races for people who are nervous about their first race. They require minimum gear or navigation, and usually have incredible food and atmosphere. This whole video is absolute gold. Thanks for doing what you do, and I can't WAIT to see what you guys get up to in 2025! HAPPY NEW YEAR! 🎉🎉
Thanks Kelly! :) Yes and the funny thing is even if you follow perfectly the training plan - you won't have better results. Feeling too bad is also counterproductive and recipe to not enjoy training and eventually bail.
Thank you, Simon for the guidance. Doing my second 50K, Del Dios, all in prep for my first 100K, Black Canyon. Your wisdom has been helpful. Keep up the channel and content. Ran my first 50K, Sycamore Canyon, in San Diego. It had 6000 ft of climbing and was brutal. Finished in 7 hrs. Beforehand, I was able to run the course in both directions which helped me plan effort. Nutrition was good but quickly learned to up hydration for second half. I'd say, know your hydration, sodium and carb intake and hit your numbers; if you don't, you will suffer later in the race or DNF. Consistency in training is crucial. Sleep to recover.
Good luck at Black canyon!!! Are you doing it this year? I think racing it with Nora in '24 was one of the highlight of the year! And with the snow at the start, it was very 'unique'
Hard and consistent work is the key! ... unless you are actually trying to get injured. Because if you're into that, I think I can come up with a 2 weeks training plan! $200 for my couch to hospital training plan
I wish I had found this video before I started trail running. It serves as a foundational guide for the sport. I encourage all beginners to watch it closely and take notes, as it provides essential advice to understand and apply. Thank you, Simon! Excellent video!
I like the "ding" providing related video references. Good idea that's helpful and nice touch highlighting your channel is in large part a source to help and inform your audience. Thanks!
Thanks - glad it's helpful. It's a fine balance between being annoying with the 'ding' and "oh by the way I have another video' - but also wanting to point towards helpful resource
Hi Simon!! Thank you for all the great information you provide. I used it to run my first 2 ultras this year. I did one trail (Red Feather 50 km) and one road ultra (Across the Years, PR of 36 miles). I used your videos to plan for last year and am re-watching them to help me plan for my Ultras in Year 2. I am planning to do the same races in 2025. I had a blast and would like to get faster and gain more confidence in my new sport of Ultra Running. Happy 2025!!
@@runningwithsimon I was there on New Year's Eve. I cheered for everyone on the live stream before and after I raced. I used this as a race + a little vaca.
My First 50k was September 2024 and it went well, listened to a few of your videos before the race and I will say they definitely helped me get it done!. So Thanks for all your great content.!! 🙌🏽
Great job, Simon! I love what you said about the training. Often, we can overlook the joy that is the training. That is where the growth happens. It’s a much bigger part of the journey than the race itself. We’ll see you out there!
Watching from Brazil here! Thanks to you I was able to run my first 30K this year and thinking about an ultra for 2025 (not sure which one yet) :D Yours is THE BEST channel about ultrarunning!
This came at a great time - I finished my first marathon in November and am signed up for my first 50k in April at a local trail! Will be adding a few more view counts to this video as I review and tweak my running spreadsheet schedule. I appreciate your advice on flexibility and goals within a training plan.
Aloha from Kauai Simon! Live your channel. I’ll be making the jump from marathon to 50k trail ultra in my home state o Arizona in February. The Copper Corridor 50k. I’m super psyched, thanks for all of the good info.
Thank you to you and all your helpful information I signed up for my first 50k in April. A nice 1.2m looped race Called Run with Scissors 50k in CO. Thank you so much simon, you helped me kick ass on my first 1/2 marathon trail race with 3k ft climbing in the snow! This running stuffs really additive 😂
I signed up for the Great Olympic Adventure Trail 50k but it got cancelled due to COVID. Since I was already training I stuck with it and ran a self supported 50k around Seattle/Bellevue as my first 50k. Went back 3 years later and ran the GOAT 50k. Incredible race and experience! If you are thinking of doing a 50k trail race, DO IT! All of this advice is great! Great video as always Simon!
A tip that helped a lot for my first 50K: pick a race that's on similar trails to what you have access to. My first 50K was "local-ish" because even though I want to have adventures on my ultra runs, for my very first one I wanted to know that I was on terrain of similar technicality and elevtion to what I train on every week. It helps in picking out what trails you use for your long runs every weekend! I live in Maryland so my first 50K was the Boulder Field ultra in Pennsylvania, same rocky/rooty trails I was used to training on at home and similar elevation profiles. Also: would you consider creating a Discord for your channel/Patreon? Would love to have a space to chat with other ultrarunners who are following your advise and chasing similar goals to what you discuss in your videos!
Good point - something familiar will help that's true. For discord - I have no clue how but yes that'd be very interesting. I should look into it but honestly may need help
Every distance has its own challenges. I currently find 50k to be one of the more interesting category of races. It's short enough to be mostly reasonably fast running but long enough that you have time to experience different states of mind. Nutrition, logistics and gear already come into play but will not be a total nightmare like in a 100k+ race.
It's certainly different, and just like you say, longer doesn't necessarily mean harder. Imo 200 is typically easier than 100 miles. Whatever distance or events brings you the most satisfaction is 'the right distance'.
Solid suggestions Simon! 50ks are great because they are attainable but each race is different and offers different challenges. 50 milers are the same in that regard.
And 100k :P But yes exactly, I like the variety! With the number of race I do, I'd be really bored otherwise. So I also try to aim for variety in landscape and challenge
I’ve ran many marathons on the road but only 8 Trail 50Ks. I have enjoyed every 50K I have done but got my butt kicked on almost every marathon. There’s something about being out on the trails that makes it so much more fun and easier. It seems to me that the people at trail races are much more chill and aid station volunteers go way beyond being supportive.
It's defintely more chill in my experience. I think pace expectation is very different - you go in a trail 50k mostly thinking about finishing. If we go with tight time goal, it would probably be more stressful (and let's say it - less enjoyable)
I did my first ultra (50km) at the Taupo Ultramarathon in New Zealand in October. I'm currently training for my second 50km at the Tarawera Ultra-Trail.
I managed to finish my first 50K ultra trail, comfortably finished couple hrs before cut off time, even though i have to walk for last couple kms, didn't expect rocky river trail will hut so much, but i recover quickly that. Failed my 2nd 50K ultra, couldn't make it to last cut off point, late for about 10mins, it was brutal races, rain from the very start, got very muddy downhill before the cut off point, my plan is to retry this race next year. Already singed up for another ultra for early 2025. One thing that i really like about racing ultra, is that somehow i can rest my brain, let the brain just focus on the next check point of aid station, compared to my busy life, it was very peaceful.
Mesquite Canyon 50K outside of Phoenix is a great one! it's a true trail race with steep climbs, steep descents, and some boulder hopping through a wash
My first 50k (49k) was during August in Alaska. My longest race prior to that was a half-marathon. I built up my training consistently over a half a year (previously a non-runner) to get to that point. Having not done that distance before, I did a practice "run" on the same route using a walk/run strategy to see if I could complete the distance in the time frame allotted for the race. It was successful which gave me a huge amount of confidence heading into the event. I have since completed a couple of marathons and have been averaging around 50 miles/week in training runs. My goal is to do this as long as my body will allow. I'm currently signed up for another marathon, a 50k, my 1st 100 miler and a 100k for 2025 with goals looking beyond. I love the adversity that consistently training provides (there are days I absolutely DO NOT want to train, but do it anyways). I feel that pushing through even when I'm not "feeling" like it, as long as there is no injury present, strengthens my resolve to push my limits further. Love your channel...one of the best out there IMO.
It's such a great point about confidence! I feel some people are overconfident, but for the vast majority, it feels like "wait, can I really do this, ... I don't think so". And once things start going wrong during a race, it's important to know that YOU CAN DO THIS. Because if you believe deep down that you can - then any challenges or problems is something you know you can solve. But if you doubt yourself, those bump along the road feels like confirmation that indeed, you can't do it. I try to remind myself of this when I race, but I still have some race where I'm filled with self doubt (Tor des Geants - which I'm releasing tomorrow - is a very good example of that!)
great tips. How much more cool would it be if Coach Simon G was attached to a coaching app? Imagine being in a rough patch during a 50miler or 100miler, and simply shouting out in a gutteral french canadian way, "Nora!", and the app triggers your phone to call Coach Simon G to help you get through that moment.
@@runningwithsimon or maybe have it correlated to monitored elements to determine severity of situation- calories burned, mileage, sweat loss, etc. So if at mile 32, the response would be one of the more unfortunate aspects of 100mile trail runs, the sound of Simon G. passing gas.
Signed up for Behind the Rocks 50K in Moab, 22 March. Training is going great, currently 25-30 mi per week with speedwork and strength training. So far a few nags and niggles but no injuries. If the 50K goes well, I'm tentatively eyeing the Pikes Peak 50 Miler in July.
My first 100K was the Canyonlands Ultras which are held on mostly the same trails as BTR and run by the same organization, it's beautiful out there, you're gonna have a great time at your race!
Strcuturally looks very similar to an intermediate/advanced marathon plan! Thanks for the plan! Personally I'll probably trim it a bit for myself. I can do 30m weekly on road comfortably right now so im switching to trail slowly and incorporating more hills. By May or June I'll start the plan around week 4 and suffer through the midwest heat and humidity. Also using the winter and spring to cut down some fat and build up some muscles I'll be needing. I'm signing up for crested butte 55k for this fall. My reason is that there is a montain loop in Tibet (around 50k, avg elevation around 5500 meters) i want to do in 2026. Plus CB is insanely beautiful in the fall. And i want a reason to climb a few 14ers in summer.
Ran my first 50k about 4 weeks ago. The Devil Dog Ultra 50k in Virginia Prince William Forest. My time was not great 8:24 but I learned a lot that day.
Congratulations!!!! You finished, and that's all that matters, right? Something I almost added to the video but cut on the editing floor last minute, is that a big different between marathon and 50k/ultra is that unlike in a marathon, nobody really cares about your time. After a race, you almost never ask "what was your time" but instead "how did it go" - ready to hear about the struggles you've faced and how you overcame them.
First marathon planned for North Bend WA this summer, first 50k planned for Super Run Ultra series in September in Easton WA! Super excited to start my ultra journey!
Sign up first, it'll give you great motivation! If you ran/ walked a half marathon without injury, you should be able to run/ walk a 50k in maybe 3 months, and enjoy it! Having it on the calendar will give you excitement, anticipation, and purpose in your training! Best wishes!
@Kelly_Ben I had massive shin splints plus hips hurt had to take 4 months off. That's why I said I learned a lot. I was also able to get checked recently by a PT (run clinic) who was able to tell me where I'm weak (glutes are bad, IT band, ankle mobility) and what to work on so now I'm ready to start. I'm going to make a training plan then look to sign up because you have a great point, signing up also will keep me accountable and I need that!
Totally agree with Kelly, and sorry about the injury status you were in after the HM. Glad you could work with a PT. No rush getting ready imo - slow build up gives more buffer and time for your body to adapt, but certainly having a clear race/date in mind helps sticking to the training plan! Good luck!
Thanks! Hope for you it will happen someday! But I think UTMB is quite comparable mountain-wise.. And still, the Austrian mountains: they are special indeed!
First trail ultra was a 61km around a lake. Beautiful and challenging, I wish I knew beforehand how much obstacles were in the way :). I didn't do training-marathons in preparation but I think doing back2back longrun days was a good idea, sth like 2,5h on day 1 and 1,5h on day 2.
Congrats on your 61k! I think the definition of 'back to back' can be murky, but what you are proposing is similar to what's in the plan at peak. For most people 20 miles in zone 2 is at least 3-3.5 hrs, and 8 is roughly 1.5 hr.
I did my first 50km in 2024. Actually 47, but it's counted as a 50 on ITRA. I ran the 50km with a 35 pound pack. My longest previous distance/effort was 21km with 70 pounds. It was hard, i knew it would be. But... starting at around 30km, every single fibre of my body wanted to quit. The slightest uphill was agony. I just wanted to sit down on the gound and cry. Litterally. Just. Keep. Going. It's all mental. If you are not injured, it is only sore legs. Tired. Hungry. You will make it through. Every step is a conscious descision to take just one more step.
That's awaome! Curiosity question - when you had your 70 lbs backpack, was it hiking or running? Because even back in the days, I would REALLY struggle running more than a mile or so with that much...!
Still figuring out which one I want to do next year. With just finishing a marathon a few days ago, I'm so curious about what I can do next and also realize there are some things I have to improve upon to do longer and farther.
Hey congrats on the marathon!!! If you ran a marathon, than I can confidently say that you can train and run a 50k ultra (or longer to be fully honest). Bigger question is really what would be something you want most, right?
For me these type of course can actually be very challenging. Pavement at some point can be rough, and tiny loops get repetitive. Although I guess 5k is somewhat reasonable. I just did across the year where loops are about 2k (71 laps...you loose track at some point!)
I hear you. To each their own obviously. And I was happy to do a couple so I can compare and know what I enjoy the most myself. And there are things I probably appreciate even more thanks to my experience at marathon (I did for example Chicago which is a huuuuge mess). Vibe and community is also very different.
last year I did my first race, 40k Vucko trail run with close to 2k elevation, on mountain Bjelasnica in Bosnia and Herzegovina. I did it without any proper preparation, I think I ran 3-4 times, about 5-6k each run, but completed it under cut off time. not smart thing to do. what helped me was that I every day walk around 20k steps, I live on a hill in mountainous area, and I walk my dog almost every day for close to 10k (about two hours walking) up and down some hills and meadows. as I said, not smartest approach. luckily for me, I can handle the heat well. after that trail run, I started to run more, plus I lift (or lifted till recently) weights 3x a week. for this year, I seriously consider to do 60k trail run, on same mountain, same event (several distances). but this year, I will give my best to prepare as much as possible. Just need to find a way to lift 3x a week, run and walk my dog as usual. I do run with her when it's not too hot in the summer, so that will help. I know I should cut my weights if I want to run more, but due to some health issue (especially back) weights are higher priority than formal cardio. but it doesn't help that I'm not built like regular endurance lover, with 191cm and about 108kg :D
I was also not preparing "the smartest" at first. I was more kinda doing whatever I could (that was particularly true when I ran my marathons). Structure really helped me progress quickly as an ultra runner.
First will be in July, GGT (GrossGlocker Trail) in Austria: why this race? I've been going on holiday to town and mountain (Kals am GrossGlocker , and the mountain :D yes the GrossGlockner) for all my life. I call it my second home: love the mountains and nature. Why not try your first trail in the place you love the most?
Absolutely - and I bet it's wonderful there ! I still have yet to see mountains in Austria, but my roommate when I was in Zurich was from the countryside in Austria and would always talk about it. Someday! And good luck :)
Thanks! Hope for you it will happen someday! But I think UTMB is quite comparable mountain-wise.. And still, the Austrian mountains: they are special indeed!
Yeah, this weekend I found out elevation gain isn’t the big thing always first of the year. I want to start off with a race so I found a 50 K that wasn’t too far away. It was a loop course like a little over 5 miles a loop and total was about little over 5000 feet again so I said oh perfect I’m basically fit enough to go do it and I went and did it did well but matter fact everybody else in my age class dropped off but found out it was pretty brutal. It was all rocks and ledges beer climbing up Not all part of it was brought half-and-half runner bowl and half-and-half climbing so it was really a good challenge especially for January but it’s funny cause I always just go by well OK 5000 feet so it’s average but this was an average so it’s pretty cool. It’s pretty cool. You might open your mind up to say OK I’ve gotta look at everything
Totally. Elevation + technical is the hard combo. And steepness. Some race there's not much elevation climb, but these climb are really bad. A progressive uphill would be the best
Winter training will be on a treadmill? Says who? The good thing about training in wintertime (I live in Denmark) is that you can test your gear for races. I wouldn't want to show up to a rainy race without having run in cold rain or even snow. Bad weather is the best opportunity you will get to test yourself and your gear.
It doesn't HAVE to be, but people certainly run more on treadmill in winter (it depends where you live). Icy sidewalk in both montreal and boston were a real hazard. I actually know several people who broke something on training run. And it's hard to have productive interval session at -30C.
Hey Simon! I am running Val D Aran 55K 3400m elevation in July. First ultra for me. Can I have your opinion here: -Would you recommend changing Sunday's normal run for a steep power hiking with downhill running. Do it on tired legs to simulate what will happen on race day? -What do you think on increasing slightly the overall volume so that I suffer less? for example instead of 20 Saturday + 8 Sunday to do 25 Saturday +10 Sunday and the rehearsal for 30 miles. Appreciate your opinion!
Yes to both, it's really good idea. I don't know the trail at all for Val D'Aran, but if it's both steep AND technical, also make sure to spend plenty of time on trails (similar if possible, but at least trails). Because you want to be a strong uphill AND downhill. We focus a lot on up, but the down can be equally challenging, especially the longer you go. By doing this on trails, you'll by default practice both, and practice footing, which will help you be sure foot and more efficient. So yes to the power hiking - it's a very good training idea for this race. As for higher mileage, sure you can. I don't think you NEED it necessarily, but it's not a bad thing. What you'll realize is that a 25 miles on flat is much faster, but also much more running, than you will do for Val D'aran. Again, I don't know those trails, but assuming you go uphill about half the course, you'll end up walking a lot! You're idea of powerhiking sunday is probably the best bet. If you combine both approach, that's great. But if you prioritize one over the other, I'd go for the elevation gain and time on trails. ps: and that sounds like a cool race. I have the 160k as a maybe for this year - it basically depends on outcome of a few lottery for races in Colorado. Would love to head there otherwise.
@@runningwithsimon Thanks so much for the response Simón. I really appreciate. In Val d’ Aran there will be a lot of ups and downs as you can imagine and both are pretty tough (according to the people who run it). So it is great to hear that you agree on the approach of training trail (duh) but focusing on elevation and time on legs instead of speed (although I will be doing my intervals). The average time to finish is about 11 hours so yeah… It is an absolutely amazing place and the 160 miles version of it will probably fit like a glove to your experience and capabilities. I hope you get to run it.
Sure - FKT or the likes are a big thing and just as much of an achievement. But it's different of course. The race format is just very convenient for most people, less logistics and safer. And importantly, you get the community aspect for a race, whereas solo trail adventure are by yourself or close friends. Both are fun, enjoyable and challenging. Pros and cons to both too of course.
Thank you Simon for these amazing Videos. There is so much information on the web but your stuff I think is really to the point and actually helpful. Which brings me to my question. I have signed up for the Eiger Trail UTMB 50K. It will be my first 50K but I have done a Marathon 2 years ago which went well. I wanna try to stick to a training plan based on your plans here, I think they are very good! The race covers about 10200 feet in elevation with two continuously very steep 3300 feet inclines, and one long decline to get back. So there is a big focus on incline and decline, so I guess a big focus on training should also be spent on Hill training (or training for hills according to your video). How would you recommend structuring my training plan for this specific kind of race? I feel like a lot of videos on 50k trail races do not involve such high elevation gains. As for Wednesday I have planed to do strength, for Thursday I will definitely do Hill repeats and on the weekends I want to do long runs mostly in Zone 1-2 to just build up the milage. Any ideas what Tuesday should best be for? Just a Zone 1-2 incline run (5%) like you describe in your Hill video? Any tips would be helpful to give my training plan the final (at least for now) touch ;-) Because training starts next week! Thank you so much and keep up the great work please!
Thanks - really glad to hear it's helpful. So I don't know Eiger first hand but I was considering the 250 (still am, maybe '26). I don't know how much overlap there is between both courses, but my understanding is that it has both a LOT of elevation gain/loss and VERY technical. You're spot on about the importance hill training. Honestly, unless you are a GREAT runner, a race like that will be a lot of hiking. And being a fast uphill hiker will matter more than anything. Second most important will be to be comfortable on technical downhill. I'd say skip the speed work, and do hill instead. So instead of interval, do hill repeat. And instead of a threshold run, do a big climb instead. Also if possible, do your long run on similar train if you can. You can focus on time on feet rather than mileage at first. So for example, if running 20k for your a long run, and on flatish road you'd take 2hours, then spend 2 hours of similar level of effort on trail - regardless of the mileage you reach (beause with those vert, it might take you 5 hours to reach the mileage). Hope that helps - and let me know how it goes and how's the trail. I was genuilely really curious about Eiger and actually just about 1 hour ago told a friend "hey, wanna run eiger 250 in '26?!" ps: thanks for converting the verts to feet - much appreciated. It's a nice touch.
Oh and sorry I read quickly - with the % incline, if you mean that you plan to use treadmill a lot. That's fine. Adjust base on intensity exactly as you said. But as much as possible, go on trail. Given how technical I believe this race to be (I could be wrong...you probably know better), but if it's very technical, having good footing will matter a lot, and that comes from practice and time on trail (and not from fitness)
@@runningwithsimon Wow thank you for the quick response and the tipps. I think that sounds good. Luckily I do have a lot of mountains around me here so I can mimic parts of the race quite well directly on trail. So I guess I will go with Tuesday hill repeats, Wednesday Stength, Thursday Uphill Sessions like power hiking (around Zone 4) and then weekends is reserved for long runs with lower intensity but if possible with some kind of gradient (max. 5%) and on trail. I will also sprinkle in some downhill running sessions but I guess the good thing with doing the uphill actually outside on trail is that it automatically includes a downhill session at the end to get back to the starting point. As for the Eiger 250K you should definitely consider it. I am nowhere close to that level, but I'm sure it would be a race you wouldn't forget. The scenery is beautiful there. I actually have hiked over 5 days part of the trail and it is amazing, but like you said, kinda technical terrain and steep downhills for sure.
@@manueloswald Sounds all good! And yes good poin about the downhill - it's often overlooked but will sometimes be a bigger issue than the uphill after a while. Good thing as you say on traill is that you'll end up doing it by default (vs. treadmill)> Not sure if you saw it, but I do have a video on hills which I think is very relevant here: ruclips.net/video/d7umfn5yXCU/видео.html
What a year it's been! Thanks for following along! The goal of my channel is to help you along your running journey. If you feel my content has helped you along in your journey, I'd greatly appreciate the support on my Patreon page here:
Patreon.com/RunningwithSimon
Happy New Year everyone!
I ran my first 50km (2500m +/-) in China, around and on the Great Wall. It was great!
Oh wow that must be very special!
I ran my first 50K back in November and it was one of the most rewarding experiences of my life! The Noland 50K in Virginia. I learned so much about myself. The longest I’ve ran before that was a half marathon and my goal for the Noland was to simply finish. I’ve fallen in love with endurance running and I’ve started training for a 50 miler later this year! See you all in the trails!
Awesome!
Simone you have got me into ultra running and I’ve signed up for my first 50km for 2025. Been building a base for the last 6-9 months and my long runs have got to 30km so far. Official training plan for my first ultra starts tomorrow and just want to say thanks for all your videos and info! And what a perfect video title for me and timing! 😂 again thanks for everything, and happy new years!
That's amazing - congrats on all the progress and good luck for your race!
Looking at a training plan as "guidance for what you aspire to" is absolutely brilliant advice. So many people fall into the rabbit hole of guilt and stress about following their plan to the letter, and get very anxious if life interferes and derails the plan for a few days or a few weeks.
If I only follow 80% of my plan, because of sickness/ work/ injury etc, I know I'll likely still finish. I might just need to adjust my goals for the race. But unless you're in the top 5, who actually cares? You'll still have an incredible day in a cool place with awesome people, regardless of the time on the clock.
I absolutely recommend timed/loop races for people who are nervous about their first race. They require minimum gear or navigation, and usually have incredible food and atmosphere.
This whole video is absolute gold. Thanks for doing what you do, and I can't WAIT to see what you guys get up to in 2025! HAPPY NEW YEAR! 🎉🎉
Thanks Kelly! :)
Yes and the funny thing is even if you follow perfectly the training plan - you won't have better results. Feeling too bad is also counterproductive and recipe to not enjoy training and eventually bail.
Thank you, Simon for the guidance. Doing my second 50K, Del Dios, all in prep for my first 100K, Black Canyon. Your wisdom has been helpful. Keep up the channel and content.
Ran my first 50K, Sycamore Canyon, in San Diego. It had 6000 ft of climbing and was brutal. Finished in 7 hrs. Beforehand, I was able to run the course in both directions which helped me plan effort. Nutrition was good but quickly learned to up hydration for second half. I'd say, know your hydration, sodium and carb intake and hit your numbers; if you don't, you will suffer later in the race or DNF. Consistency in training is crucial. Sleep to recover.
Good luck at Black canyon!!! Are you doing it this year? I think racing it with Nora in '24 was one of the highlight of the year! And with the snow at the start, it was very 'unique'
THERE ARE NO SHORTCUTS... THERE ARE SHORTCUTS TO INJURY! I LOVE THAT
Hard and consistent work is the key! ... unless you are actually trying to get injured. Because if you're into that, I think I can come up with a 2 weeks training plan! $200 for my couch to hospital training plan
@@runningwithsimon lol thank you for making all these videos to help us level up on our running journey.
I wish I had found this video before I started trail running. It serves as a foundational guide for the sport. I encourage all beginners to watch it closely and take notes, as it provides essential advice to understand and apply. Thank you, Simon! Excellent video!
Thanks - appreciate the kind words!
I like the "ding" providing related video references. Good idea that's helpful and nice touch highlighting your channel is in large part a source to help and inform your audience. Thanks!
Thanks - glad it's helpful. It's a fine balance between being annoying with the 'ding' and "oh by the way I have another video' - but also wanting to point towards helpful resource
Hi Simon!! Thank you for all the great information you provide. I used it to run my first 2 ultras this year. I did one trail (Red Feather 50 km) and one road ultra (Across the Years, PR of 36 miles). I used your videos to plan for last year and am re-watching them to help me plan for my Ultras in Year 2. I am planning to do the same races in 2025. I had a blast and would like to get faster and gain more confidence in my new sport of Ultra Running. Happy 2025!!
Awesome - congratulations! When were you at Across the Year? Nora and I were there too on 28/29 (but had to go back early because of work on monday)
@@runningwithsimon I was there on New Year's Eve. I cheered for everyone on the live stream before and after I raced. I used this as a race + a little vaca.
My First 50k was September 2024 and it went well, listened to a few of your videos before the race and I will say they definitely helped me get it done!. So Thanks for all your great content.!! 🙌🏽
That's amazing, congrats Kathleen!
Great job, Simon! I love what you said about the training. Often, we can overlook the joy that is the training. That is where the growth happens. It’s a much bigger part of the journey than the race itself. We’ll see you out there!
Exactly - we overlook being happy, which is kind of silly when you think about it. Ultimately, we aren't pro, so we run for fun, or at least "fun".
@ definitely Type 2 fun 😂
@@john.maynard I had to explain 5x what was type 3 fun today at work (no joke...I made a joke /reference in an email and nobody got it)...
@@runningwithsimon hahaha love it!
Great video Simon! I’m planning on doing my first 50k in the middle of next year. Super helpful tips, amazing!
Have you found your race already? Anyhow good luck :)
Watching from Brazil here! Thanks to you I was able to run my first 30K this year and thinking about an ultra for 2025 (not sure which one yet) :D Yours is THE BEST channel about ultrarunning!
Same! I did my first 30k in a 60k relay this past November! Water jg to find the right 50k !!! Way to go!!
Thanks :)
This came at a great time - I finished my first marathon in November and am signed up for my first 50k in April at a local trail! Will be adding a few more view counts to this video as I review and tweak my running spreadsheet schedule. I appreciate your advice on flexibility and goals within a training plan.
You got this :)
Thanks for the video Simon. Running my first 50km in May and starting my training block tomorrow. Super excited but also super nervous.
Awesome, good luck!
Aloha from Kauai Simon! Live your channel. I’ll be making the jump from marathon to 50k trail ultra in my home state o Arizona in February. The Copper Corridor 50k. I’m super psyched, thanks for all of the good info.
Mahalo!
I have to say I love the trail in Kauai - that was Nora and I first trip together!
New to running. This channel is super helpful. Love your content and attitude towards running. Thank you.
Thanks :)
Thank you to you and all your helpful information I signed up for my first 50k in April. A nice 1.2m looped race Called Run with Scissors 50k in CO. Thank you so much simon, you helped me kick ass on my first 1/2 marathon trail race with 3k ft climbing in the snow! This running stuffs really additive 😂
Good luck!
...running with scissors?! Very creative name - love it!
Perfect time to release this! Thanks Simon!
It's that time of the year for poor decision (aka signing up for races :P )
I signed up for the Great Olympic Adventure Trail 50k but it got cancelled due to COVID. Since I was already training I stuck with it and ran a self supported 50k around Seattle/Bellevue as my first 50k. Went back 3 years later and ran the GOAT 50k. Incredible race and experience! If you are thinking of doing a 50k trail race, DO IT! All of this advice is great! Great video as always Simon!
That's awesome! I should go test trail un in WA. I did the North Cascade area, and also levenworth, but there's so much more to see!
A tip that helped a lot for my first 50K: pick a race that's on similar trails to what you have access to. My first 50K was "local-ish" because even though I want to have adventures on my ultra runs, for my very first one I wanted to know that I was on terrain of similar technicality and elevtion to what I train on every week. It helps in picking out what trails you use for your long runs every weekend! I live in Maryland so my first 50K was the Boulder Field ultra in Pennsylvania, same rocky/rooty trails I was used to training on at home and similar elevation profiles.
Also: would you consider creating a Discord for your channel/Patreon? Would love to have a space to chat with other ultrarunners who are following your advise and chasing similar goals to what you discuss in your videos!
Good point - something familiar will help that's true.
For discord - I have no clue how but yes that'd be very interesting. I should look into it but honestly may need help
Thank you so much for this! I really needed for my 1st 50k trail race.
You got this!
I'm running my 1st 30k in April. Then, I want to up it to 50k. All thanks to your videos and inspiration.
literally my 2025 plan! I'm already signed up for a 30K in April, still looking for the right 50K. good luck!
It's what I am doing! Did my first 60k relay this past November! On my way to sign up for my first 50k! Way to go. !!!
That's awesome - good luck with the 30k!
Yayy! Good luck to you!!
Every distance has its own challenges. I currently find 50k to be one of the more interesting category of races. It's short enough to be mostly reasonably fast running but long enough that you have time to experience different states of mind. Nutrition, logistics and gear already come into play but will not be a total nightmare like in a 100k+ race.
It's certainly different, and just like you say, longer doesn't necessarily mean harder. Imo 200 is typically easier than 100 miles.
Whatever distance or events brings you the most satisfaction is 'the right distance'.
Thanks!
Thanks for all the support Linda!
Thank you for this video!!❤
Glad it's helpful!
Solid suggestions Simon! 50ks are great because they are attainable but each race is different and offers different challenges. 50 milers are the same in that regard.
And 100k :P
But yes exactly, I like the variety! With the number of race I do, I'd be really bored otherwise. So I also try to aim for variety in landscape and challenge
Thanks for the inspiration, information and tips🎉 🎉
Glad it's helpful :)
Fab video very useful thank you . Happy and heavenly new year 2025!
Thank you! - Happy 2025!
I’ve ran many marathons on the road but only 8 Trail 50Ks. I have enjoyed every 50K I have done but got my butt kicked on almost every marathon. There’s something about being out on the trails that makes it so much more fun and easier. It seems to me that the people at trail races are much more chill and aid station volunteers go way beyond being supportive.
It's defintely more chill in my experience. I think pace expectation is very different - you go in a trail 50k mostly thinking about finishing. If we go with tight time goal, it would probably be more stressful (and let's say it - less enjoyable)
Thank you!🙏🏻 Im try to run my first 50K in april, and this is help me a lot.
You got this!
I did my first ultra (50km) at the Taupo Ultramarathon in New Zealand in October. I'm currently training for my second 50km at the Tarawera Ultra-Trail.
I'll have to come over someday! Hiking in NZ has been a dream for a long time (pre-Lord of the Rings...but of course that helped too)
I managed to finish my first 50K ultra trail, comfortably finished couple hrs before cut off time, even though i have to walk for last couple kms, didn't expect rocky river trail will hut so much, but i recover quickly that.
Failed my 2nd 50K ultra, couldn't make it to last cut off point, late for about 10mins, it was brutal races, rain from the very start, got very muddy downhill before the cut off point, my plan is to retry this race next year.
Already singed up for another ultra for early 2025. One thing that i really like about racing ultra, is that somehow i can rest my brain, let the brain just focus on the next check point of aid station, compared to my busy life, it was very peaceful.
I know what you mean, ultras are almost meditation for my hamster-wheel mind! Best wishes on achieving your goals and making awesome memories in 2025!
I can totally relate to that thing about busy life. Things are fairly simple when I'm on trails...and I love it!
Mesquite Canyon 50K outside of Phoenix is a great one! it's a true trail race with steep climbs, steep descents, and some boulder hopping through a wash
Aravaipa, right? They do great race - very well organized and professional
My first 50k (49k) was during August in Alaska. My longest race prior to that was a half-marathon. I built up my training consistently over a half a year (previously a non-runner) to get to that point. Having not done that distance before, I did a practice "run" on the same route using a walk/run strategy to see if I could complete the distance in the time frame allotted for the race. It was successful which gave me a huge amount of confidence heading into the event. I have since completed a couple of marathons and have been averaging around 50 miles/week in training runs. My goal is to do this as long as my body will allow. I'm currently signed up for another marathon, a 50k, my 1st 100 miler and a 100k for 2025 with goals looking beyond. I love the adversity that consistently training provides (there are days I absolutely DO NOT want to train, but do it anyways). I feel that pushing through even when I'm not "feeling" like it, as long as there is no injury present, strengthens my resolve to push my limits further.
Love your channel...one of the best out there IMO.
It's such a great point about confidence! I feel some people are overconfident, but for the vast majority, it feels like "wait, can I really do this, ... I don't think so". And once things start going wrong during a race, it's important to know that YOU CAN DO THIS. Because if you believe deep down that you can - then any challenges or problems is something you know you can solve. But if you doubt yourself, those bump along the road feels like confirmation that indeed, you can't do it. I try to remind myself of this when I race, but I still have some race where I'm filled with self doubt (Tor des Geants - which I'm releasing tomorrow - is a very good example of that!)
I love the 50K distance. Longer than a marathon, but not torture like a 100 mile race.
It's a nice distance
great tips. How much more cool would it be if Coach Simon G was attached to a coaching app? Imagine being in a rough patch during a 50miler or 100miler, and simply shouting out in a gutteral french canadian way, "Nora!", and the app triggers your phone to call Coach Simon G to help you get through that moment.
🤣
I'd pay for that!! 😂😂
haha let's do it! I also want an automatic trigger of me saying 'run slower dummy'
@@runningwithsimon or maybe have it correlated to monitored elements to determine severity of situation- calories burned, mileage, sweat loss, etc. So if at mile 32, the response would be one of the more unfortunate aspects of 100mile trail runs, the sound of Simon G. passing gas.
@@ricodelavega4511 I know it is VERY juvenile, but.... one of my favorite footage ever is me saying 'I miss you Nora" and passing a loud one
Signed up for Behind the Rocks 50K in Moab, 22 March. Training is going great, currently 25-30 mi per week with speedwork and strength training. So far a few nags and niggles but no injuries. If the 50K goes well, I'm tentatively eyeing the Pikes Peak 50 Miler in July.
Let's go! :)
My first 100K was the Canyonlands Ultras which are held on mostly the same trails as BTR and run by the same organization, it's beautiful out there, you're gonna have a great time at your race!
Love it brother!!😊
Thanks!
Strcuturally looks very similar to an intermediate/advanced marathon plan! Thanks for the plan! Personally I'll probably trim it a bit for myself. I can do 30m weekly on road comfortably right now so im switching to trail slowly and incorporating more hills. By May or June I'll start the plan around week 4 and suffer through the midwest heat and humidity. Also using the winter and spring to cut down some fat and build up some muscles I'll be needing.
I'm signing up for crested butte 55k for this fall. My reason is that there is a montain loop in Tibet (around 50k, avg elevation around 5500 meters) i want to do in 2026. Plus CB is insanely beautiful in the fall. And i want a reason to climb a few 14ers in summer.
That tibet loop sounds amazing! (and yes totally agree with your comment overall)
Ran my first 50k about 4 weeks ago. The Devil Dog Ultra 50k in Virginia Prince William Forest. My time was not great 8:24 but I learned a lot that day.
Congratulations!!!! You finished, and that's all that matters, right?
Something I almost added to the video but cut on the editing floor last minute, is that a big different between marathon and 50k/ultra is that unlike in a marathon, nobody really cares about your time. After a race, you almost never ask "what was your time" but instead "how did it go" - ready to hear about the struggles you've faced and how you overcame them.
First marathon planned for North Bend WA this summer, first 50k planned for Super Run Ultra series in September in Easton WA! Super excited to start my ultra journey!
Awesome good luck! Plenty of cool trails in WA!
Thanks for all the tips, I want to sign up for one but need to build base first. Just did 1/2 half marathon and learned a lot. (Had to walk a lot)
Sign up first, it'll give you great motivation! If you ran/ walked a half marathon without injury, you should be able to run/ walk a 50k in maybe 3 months, and enjoy it! Having it on the calendar will give you excitement, anticipation, and purpose in your training! Best wishes!
@Kelly_Ben I had massive shin splints plus hips hurt had to take 4 months off. That's why I said I learned a lot. I was also able to get checked recently by a PT (run clinic) who was able to tell me where I'm weak (glutes are bad, IT band, ankle mobility) and what to work on so now I'm ready to start. I'm going to make a training plan then look to sign up because you have a great point, signing up also will keep me accountable and I need that!
Totally agree with Kelly, and sorry about the injury status you were in after the HM. Glad you could work with a PT. No rush getting ready imo - slow build up gives more buffer and time for your body to adapt, but certainly having a clear race/date in mind helps sticking to the training plan! Good luck!
Thanks! Hope for you it will happen someday! But I think UTMB is quite comparable mountain-wise.. And still, the Austrian mountains: they are special indeed!
First trail ultra was a 61km around a lake. Beautiful and challenging, I wish I knew beforehand how much obstacles were in the way :). I didn't do training-marathons in preparation but I think doing back2back longrun days was a good idea, sth like 2,5h on day 1 and 1,5h on day 2.
Congrats on your 61k!
I think the definition of 'back to back' can be murky, but what you are proposing is similar to what's in the plan at peak. For most people 20 miles in zone 2 is at least 3-3.5 hrs, and 8 is roughly 1.5 hr.
hmm...i'm running my first ultra this weekend...very timely
Good luck!!
Good luck! Have fun (for as long as possible...then suck it up buttercup)
Have you heard of Crazy Mountain 100 in Montana . Might be right up your wheelhouse. Plus I would love to see the video
Yes, I might do it this year. Depends on lottery of other races basically
It's not just 8km more than a marathon... it's the extra 1200m-2000m of vertical that kills you.
Its easily double the effort of a 42km on the road.😊
100% And isn't that the best part!
@runningwithsimon My daughter would disagree 🤣
I did my first 50km in 2024. Actually 47, but it's counted as a 50 on ITRA.
I ran the 50km with a 35 pound pack.
My longest previous distance/effort was 21km with 70 pounds.
It was hard, i knew it would be. But... starting at around 30km, every single fibre of my body wanted to quit. The slightest uphill was agony.
I just wanted to sit down on the gound and cry. Litterally.
Just. Keep. Going.
It's all mental. If you are not injured, it is only sore legs. Tired. Hungry.
You will make it through. Every step is a conscious descision to take just one more step.
That's awaome!
Curiosity question - when you had your 70 lbs backpack, was it hiking or running? Because even back in the days, I would REALLY struggle running more than a mile or so with that much...!
Still figuring out which one I want to do next year. With just finishing a marathon a few days ago, I'm so curious about what I can do next and also realize there are some things I have to improve upon to do longer and farther.
Hey congrats on the marathon!!!
If you ran a marathon, than I can confidently say that you can train and run a 50k ultra (or longer to be fully honest). Bigger question is really what would be something you want most, right?
I’m running my first ultra at the end of April. It’s an urban, so all road miles and it’s a 5k loop. Planning on 50k, but aiming for more.
For me these type of course can actually be very challenging. Pavement at some point can be rough, and tiny loops get repetitive. Although I guess 5k is somewhat reasonable. I just did across the year where loops are about 2k (71 laps...you loose track at some point!)
Currently training for my first 50k in April… never run a Marathon before 😂 but the 50k appealed to me more than road race marathons
I hear you. To each their own obviously. And I was happy to do a couple so I can compare and know what I enjoy the most myself. And there are things I probably appreciate even more thanks to my experience at marathon (I did for example Chicago which is a huuuuge mess). Vibe and community is also very different.
last year I did my first race, 40k Vucko trail run with close to 2k elevation, on mountain Bjelasnica in Bosnia and Herzegovina. I did it without any proper preparation, I think I ran 3-4 times, about 5-6k each run, but completed it under cut off time. not smart thing to do. what helped me was that I every day walk around 20k steps, I live on a hill in mountainous area, and I walk my dog almost every day for close to 10k (about two hours walking) up and down some hills and meadows. as I said, not smartest approach. luckily for me, I can handle the heat well. after that trail run, I started to run more, plus I lift (or lifted till recently) weights 3x a week. for this year, I seriously consider to do 60k trail run, on same mountain, same event (several distances). but this year, I will give my best to prepare as much as possible. Just need to find a way to lift 3x a week, run and walk my dog as usual. I do run with her when it's not too hot in the summer, so that will help. I know I should cut my weights if I want to run more, but due to some health issue (especially back) weights are higher priority than formal cardio. but it doesn't help that I'm not built like regular endurance lover, with 191cm and about 108kg :D
I was also not preparing "the smartest" at first. I was more kinda doing whatever I could (that was particularly true when I ran my marathons). Structure really helped me progress quickly as an ultra runner.
Oh perfect I'm hoping to do my first 50k in August
Great - that's the perfect amount of time to prepare. Good luck :)
@runningwithsimon thanks ☺️
Thanks, you never know, maybe one day
My legal team wants me to say that I cannot be held responsible if you sign up and get hooked.
@runningwithsimon 🤣🤣🤣
Great content could you share the plan?
You mean the excel I used? I don't mind, but practically, not sure how
First will be in July, GGT (GrossGlocker Trail) in Austria: why this race? I've been going on holiday to town and mountain (Kals am GrossGlocker , and the mountain :D yes the GrossGlockner) for all my life. I call it my second home: love the mountains and nature. Why not try your first trail in the place you love the most?
Absolutely - and I bet it's wonderful there ! I still have yet to see mountains in Austria, but my roommate when I was in Zurich was from the countryside in Austria and would always talk about it. Someday! And good luck :)
Thanks! Hope for you it will happen someday! But I think UTMB is quite comparable mountain-wise.. And still, the Austrian mountains: they are special indeed!
Yeah, this weekend I found out elevation gain isn’t the big thing always first of the year. I want to start off with a race so I found a 50 K that wasn’t too far away. It was a loop course like a little over 5 miles a loop and total was about little over 5000 feet again so I said oh perfect I’m basically fit enough to go do it and I went and did it did well but matter fact everybody else in my age class dropped off but found out it was pretty brutal. It was all rocks and ledges beer climbing up Not all part of it was brought half-and-half runner bowl and half-and-half climbing so it was really a good challenge especially for January but it’s funny cause I always just go by well OK 5000 feet so it’s average but this was an average so it’s pretty cool. It’s pretty cool. You might open your mind up to say OK I’ve gotta look at everything
Totally. Elevation + technical is the hard combo. And steepness. Some race there's not much elevation climb, but these climb are really bad. A progressive uphill would be the best
Winter training will be on a treadmill? Says who? The good thing about training in wintertime (I live in Denmark) is that you can test your gear for races. I wouldn't want to show up to a rainy race without having run in cold rain or even snow. Bad weather is the best opportunity you will get to test yourself and your gear.
It doesn't HAVE to be, but people certainly run more on treadmill in winter (it depends where you live). Icy sidewalk in both montreal and boston were a real hazard. I actually know several people who broke something on training run. And it's hard to have productive interval session at -30C.
Hey Simon! I am running Val D Aran 55K 3400m elevation in July. First ultra for me. Can I have your opinion here:
-Would you recommend changing Sunday's normal run for a steep power hiking with downhill running. Do it on tired legs to simulate what will happen on race day?
-What do you think on increasing slightly the overall volume so that I suffer less? for example instead of 20 Saturday + 8 Sunday to do 25 Saturday +10 Sunday and the rehearsal for 30 miles.
Appreciate your opinion!
Yes to both, it's really good idea. I don't know the trail at all for Val D'Aran, but if it's both steep AND technical, also make sure to spend plenty of time on trails (similar if possible, but at least trails). Because you want to be a strong uphill AND downhill. We focus a lot on up, but the down can be equally challenging, especially the longer you go. By doing this on trails, you'll by default practice both, and practice footing, which will help you be sure foot and more efficient.
So yes to the power hiking - it's a very good training idea for this race.
As for higher mileage, sure you can. I don't think you NEED it necessarily, but it's not a bad thing. What you'll realize is that a 25 miles on flat is much faster, but also much more running, than you will do for Val D'aran. Again, I don't know those trails, but assuming you go uphill about half the course, you'll end up walking a lot! You're idea of powerhiking sunday is probably the best bet. If you combine both approach, that's great. But if you prioritize one over the other, I'd go for the elevation gain and time on trails.
ps: and that sounds like a cool race. I have the 160k as a maybe for this year - it basically depends on outcome of a few lottery for races in Colorado. Would love to head there otherwise.
@@runningwithsimon Thanks so much for the response Simón. I really appreciate.
In Val d’ Aran there will be a lot of ups and downs as you can imagine and both are pretty tough (according to the people who run it). So it is great to hear that you agree on the approach of training trail (duh) but focusing on elevation and time on legs instead of speed (although I will be doing my intervals). The average time to finish is about 11 hours so yeah…
It is an absolutely amazing place and the 160 miles version of it will probably fit like a glove to your experience and capabilities. I hope you get to run it.
Hi Simon! Training for a 50K now, end goal is Black Forest 100k. Would you be ok uploading the 50K training plan to Patreon?
Yes that’s a good idea! I’ll try to do it later today.
Here's the link if anyone else wants access
www.patreon.com/posts/50k-training-119876232
Do you think a good rule of thumb is to train ~50km per week for a 50km race?
I think it's on the low end. You'd probably be OK with 50k per week at peak, but I recommend closer to 40-45 miles (65-70).
What's people's thoughts on doing a certain distance outside of races, if it's on Strava is it equally valid as an achievement?
Sure - FKT or the likes are a big thing and just as much of an achievement. But it's different of course. The race format is just very convenient for most people, less logistics and safer. And importantly, you get the community aspect for a race, whereas solo trail adventure are by yourself or close friends. Both are fun, enjoyable and challenging. Pros and cons to both too of course.
Merci Simon. Fais-tu une course au Québec en 2025?
Non je ne pense pas malheureusement.
@@runningwithsimon All good, lâche pas, dans un domaine où y'a beaucoup de contenu sur YT, je trouve que ta chaîne est toujours pertinente 🍻
My first 50k was pretty flat, with 1300 elevation gain 🤭
Isn't that the best part?!?
Haha but congrats!
Liver King vibes 😂😂😂
Haha well that's the most polite way I could say the sad but obvious truth about some visible figures out there...
For me, "mental toughness" means cognitive flexibility & agility🕶🤌
Reframing is powerful!
Thank you Simon for these amazing Videos. There is so much information on the web but your stuff I think is really to the point and actually helpful.
Which brings me to my question. I have signed up for the Eiger Trail UTMB 50K. It will be my first 50K but I have done a Marathon 2 years ago which went well. I wanna try to stick to a training plan based on your plans here, I think they are very good!
The race covers about 10200 feet in elevation with two continuously very steep 3300 feet inclines, and one long decline to get back. So there is a big focus on incline and decline, so I guess a big focus on training should also be spent on Hill training (or training for hills according to your video).
How would you recommend structuring my training plan for this specific kind of race? I feel like a lot of videos on 50k trail races do not involve such high elevation gains.
As for Wednesday I have planed to do strength, for Thursday I will definitely do Hill repeats and on the weekends I want to do long runs mostly in Zone 1-2 to just build up the milage. Any ideas what Tuesday should best be for? Just a Zone 1-2 incline run (5%) like you describe in your Hill video?
Any tips would be helpful to give my training plan the final (at least for now) touch ;-) Because training starts next week!
Thank you so much and keep up the great work please!
Thanks - really glad to hear it's helpful.
So I don't know Eiger first hand but I was considering the 250 (still am, maybe '26). I don't know how much overlap there is between both courses, but my understanding is that it has both a LOT of elevation gain/loss and VERY technical. You're spot on about the importance hill training. Honestly, unless you are a GREAT runner, a race like that will be a lot of hiking. And being a fast uphill hiker will matter more than anything. Second most important will be to be comfortable on technical downhill.
I'd say skip the speed work, and do hill instead. So instead of interval, do hill repeat. And instead of a threshold run, do a big climb instead. Also if possible, do your long run on similar train if you can. You can focus on time on feet rather than mileage at first. So for example, if running 20k for your a long run, and on flatish road you'd take 2hours, then spend 2 hours of similar level of effort on trail - regardless of the mileage you reach (beause with those vert, it might take you 5 hours to reach the mileage).
Hope that helps - and let me know how it goes and how's the trail. I was genuilely really curious about Eiger and actually just about 1 hour ago told a friend "hey, wanna run eiger 250 in '26?!"
ps: thanks for converting the verts to feet - much appreciated. It's a nice touch.
Oh and sorry I read quickly - with the % incline, if you mean that you plan to use treadmill a lot. That's fine. Adjust base on intensity exactly as you said. But as much as possible, go on trail. Given how technical I believe this race to be (I could be wrong...you probably know better), but if it's very technical, having good footing will matter a lot, and that comes from practice and time on trail (and not from fitness)
@@runningwithsimon Wow thank you for the quick response and the tipps. I think that sounds good. Luckily I do have a lot of mountains around me here so I can mimic parts of the race quite well directly on trail.
So I guess I will go with Tuesday hill repeats, Wednesday Stength, Thursday Uphill Sessions like power hiking (around Zone 4) and then weekends is reserved for long runs with lower intensity but if possible with some kind of gradient (max. 5%) and on trail. I will also sprinkle in some downhill running sessions but I guess the good thing with doing the uphill actually outside on trail is that it automatically includes a downhill session at the end to get back to the starting point.
As for the Eiger 250K you should definitely consider it. I am nowhere close to that level, but I'm sure it would be a race you wouldn't forget. The scenery is beautiful there. I actually have hiked over 5 days part of the trail and it is amazing, but like you said, kinda technical terrain and steep downhills for sure.
@@manueloswald Sounds all good! And yes good poin about the downhill - it's often overlooked but will sometimes be a bigger issue than the uphill after a while. Good thing as you say on traill is that you'll end up doing it by default (vs. treadmill)>
Not sure if you saw it, but I do have a video on hills which I think is very relevant here:
ruclips.net/video/d7umfn5yXCU/видео.html
Thanks!
Thanks for the support!