I started running in 2016 to train for the Birmingham half marathon. I worked so hard and still found it so tough! I didn't know then that I was way more capable than I'd ever realised. I learnt that hard work and patience beat talent every time, and that if you have structure, consistency and a desire to be better than you were yesterday, you can go far. This plan is built to support you throughout your challenge, with that philosophy in mind.
I've raced road marathons in Europe, including London, Valencia and Barcelona, and trail ultras from 50km to a 250km multi-stage event and the TDS at UTMB week. I've made the mistakes and learnt what actually works, and that shapes how I coach.
I've coached 30+ clients one to one, plus thousands of hours of classes and personal training, from first-time half-marathoners to seasoned ultrarunners. My approach prioritises durability over volume: specific, well-designed training that builds something that lasts.
I know what it's like to commit to a month-long challenge. I know how tough it is mentally and how much organisation and commitment it takes. I also know that my "why" is what kept me going on the days I didn't want to get up early and run. When it gets hard, just know you're not alone, and that there are so many others out there doing amazing things for an amazing cause.
Your 50km Training Plan
Everything you need for the build-up and the challenge, in one place. Here is where to find each part.
- About Your Coach1
- How to Use This Plan3
- RPE: Your Effort Guide4
- Injury Prevention5
- Nutrition6
- Recovery7
- Strength & Conditioning8
- July Build-Up9
- August Challenge10
- Work With Me11
50km Running Plan
July 2026 Build-Up & August Challenge
How to use this plan
July is your build-up. August is the challenge. Use July to get your body used to running consistently, then go and smash August. Here is how the plan works.
July: build the base
Slightly shorter sessions to get used to running consistently. This mileage does not count toward your total.
August: the challenge
Now your kilometres count toward your goal. The work you put in during July carries you through.
A guide, not a rulebook
Runs sit on suggested days, but life gets in the way. Rearrange as needed and keep a rest day between running sessions.
Strength keeps you healthy
Two short sessions a week, no more than 40 to 45 minutes each. They complement your running.
Faster runs are optional
A few quicker sessions are peppered in. Not feeling 100%? Swap one for an easy run, no problem.
Consistency wins
Reach the end of August feeling strong. Run-walk whenever you like, and most of all, have fun out there!
RPE: how hard should each session feel?
RPE is your Rate of Perceived Exertion, a simple scale based on how hard the effort feels. No watch or heart rate monitor needed, just the talk test.
Easy
You can hold a full conversation without effort. It should almost feel too easy.
Steady
You can speak a short sentence but would rather not. Breathing is noticeably deeper.
Hard
A few words only. Controlled but working. Never exceed RPE 7 anywhere in this plan.
When in doubt, slow down. The vast majority of your running is easy. The easy days are what make everything else possible.
Injury prevention
Warm up, every run
5 minutes of dynamic movement. Pick 2 to 3 and do 2 rounds of 30 seconds each.
Cool down, every run
5 to 10 minutes of easy walking. Stretching is great but does not need to be right after the run. Later in the day or before bed works just as well.
This is normal
- Muscle soreness 24 to 48 hours later
- General tiredness after a long run
- Stiffness that eases as you move
Stop and rest
- Sharp or stabbing pain
- Joint pain that changes how you move
- Anything past 2 to 3 days, see a physio
Rest is part of the plan. Your body adapts during recovery, not the run. Try not to run on consecutive days, and respect the cut-back weeks.
Nutrition
Fuel the work and recover faster. Here is a simple timeline to follow around your runs.
Light and carb-focused: porridge and banana, toast and peanut butter, or cereal.
Water only. Drink to thirst, no need for gels.
30 to 60g of carbs per hour: a banana, dates, a bar or a gel. Practise it in training.
Protein and carbs together: eggs on toast, yoghurt and fruit, or a shake and a banana.
Everyday carbs
Oats, rice, pasta, sweet potato, bread and fruit. Increase your intake on training days.
Everyday protein
Eggs, chicken, fish, beans, lentils, Greek yoghurt and cottage cheese, spread across the day.
Stay hydrated all day. Sip consistently rather than gulping, and top up more on the days you train.
Recovery
Recovery is where you actually get fitter. The runs create the stimulus; rest lets your body adapt. Skip it and you raise injury risk and slow your progress.
Rest days
Keep them genuinely easy. A short walk is fine. Do not double up on missed sessions.
Sleep
7 to 9 hours is where most adaptation happens. Treat sleep like a training session.
Roll and stretch
10 minutes before bed. Foam roll hamstrings and calves, then stretch hips, quads and glutes.
Recovering well
- Waking up feeling fresh
- Legs feel springy on easy runs
- Keen and motivated to train
Back off and rest
- Heavy legs that do not ease
- Broken sleep or a low mood
- Run down or picking up niggles
Listen to your body. A little extra sleep or an easy day when you are run down protects all the work you have put in.
Strength and conditioning
Two short sessions a week, marked on Tuesdays and Thursdays in the grid. Each takes 30 to 45 minutes and runs on a 3-week rotating cycle. Begin every session with Cat/Cow plus Thread-the-Needle (5 to 8 reps) and the World's Greatest Stretch (3 to 5 reps each side).
Work in supersets. Do both exercises in a pair back to back, then rest 60 seconds and repeat for 3 rounds before moving on. That is three supersets per session.