3×8 each leg
Single-Leg Squats
Builds knee stability and mimics uneven terrain loading.
Guided link coming soonTrail running · Strength · 50K
Move strong.
Run long.
Because Quality of Life Matters
I'm Derek. I quit smoking 37 years ago, started running, and since turning 64 I've finished three 50K ultras. Here I share the plans I train with, from the trails.
Because quality of life matters
Trail running
Strength training
Three 50Ks since 64
37 years smoke-free
About me
Trails over roads
I am a former smoker who quit 37 years ago and started running because cigarettes were too high. I ran my first marathon 20 years later and have since run three 50K ultras since I turned 64, and countless other races.
I love the trails rather than the roads and hope to continue in the 50K space for a long time, God willing. I have been married for 40+ years and have two grown children. I also served four years in the US Air Force as a medic.
My goal is to one day become a certified run coach. These plans are where I'm starting.
37
years smoke-free
3
50K ultras since turning 64
40+
years married
4
years USAF medic
Training plan
A solid 16-week beginner 50K
A solid beginner 50K trail plan needs three things: steady volume growth, terrain-specific strength, and long-run durability. You'll build from ~20 miles/week to ~45–50 miles/week, starting from a modest base (~15–20 miles per week). The plan is intentionally conservative — perfect for a first 50K.
Long Run
slow, steady, mostly on trails
Quality Day
hills, tempo, or intervals
Easy Runs
relaxed, conversational
Strength Work
2×/week
Recovery
sleep, nutrition, mobility
Mileage ranges are flexible; choose the lower end if new to trails.
The five phases
1Base
Weeks 1–4In weeks 1–4 you will build your base.
Weekly mileage
Week 1
18–20 mi
Week 2
20–22 mi
Week 3
22–24 mi
Week 4
18–20 mi· cutback
Focus
- Easy runs 3–4×/week
- Long run 6–8 miles
- One short hill session (6–8 × 30–45 sec climbs)
- Strength 2×/week, don't forget the core (crunches, planks, etc.)
2Volume + Hills
Weeks 5–8This is where the fun really starts.
Weekly mileage
Week 5
24–26 mi
Week 6
26–28 mi
Week 7
28–30 mi
Week 8
22–24 mi· cutback
Focus
- Long run 10–12 miles to build time on feet
- Hill repeats or short tempo (20–25 min steady), get used to terrain
- Introduce back-to-back runs: Sat long + Sun 4–6 miles, again time on feet
- Practice fueling every 30–45 minutes on long runs. This is crucial
- Continue the strength training. I am convinced that this helped me immensely
3Peak Strength
Weeks 9–12This is where you build your endurance.
Weekly mileage
Week 9
30–32 mi
Week 10
32–35 mi
Week 11
35–38 mi
Week 12
28–30 mi· cutback
Focus
- Long run 14–18 miles
- Back-to-back weekends become standard, absolutely necessary
- One quality day: tempo, fartlek, or sustained climbing. Need this for strength
- More trail time — technical terrain builds foot/ankle strength, makes a huge difference
4Race Simulation
Weeks 13–14Weekly mileage
Week 13
38–42 mi
Week 14
42–48 mi· peak
Focus
- Long run 20–22 miles
- Back-to-back: 20–22 miles + 8–10 miles
- Practice race-day gear, hydration, and pacing. Get used to wearing all the gear that you use
- Dial in nutrition strategy again, this is one of the most crucial and overlooked issues
5Taper
Weeks 15–16Weekly mileage
Week 15
28–32 mi
Week 16
18–22 mi· race week
Focus
- Reduce volume, keep intensity light
- Short trail runs to stay sharp
- No strength work race week
- Race day: slow start, steady fueling, hike climbs early
Sample weekly structure
Mon
Easy run 3–5 miles
Tue
Quality session (hills/tempo)
Wed
Easy run 4–6 miles
Thu
Optional easy run or rest
Fri
Easy 3–5 miles
Sat
Long run
Sun
Short easy run (back-to-back)
Remember to work in overall strength training with a focus on the legs and core, but don't forget upper body. Makes a difference in the way you carry yourself and decreases fatigue.
Strength plan · 2–3×/week
Strength for trail runners
So after doing some reading and study and working on this myself, I found that a strength plan for trail runners has one job: make you durable. Trails demand ankle stability, glute power, core control, and eccentric strength for descents. Below is the best, evidence-based, trail-specific strength program you can run 2–3 times per week alongside your mileage.
Session structure
Step 1
Warm-up
5 min
Step 2
Main Strength Block
25–30 min
Step 3
Trail-specific accessories
5–10 min
Step 4
Mobility
3 min
Exercises
3×6
Deadlifts
Posterior-chain strength = better climbing and reduced downhill fatigue.
Guided link coming soon3×10 each leg
Step-Ups
Direct transfer to uphill hiking and running.
Guided link coming soon3×8 each leg
Split Squats
Improves hip stability and stride power.
Guided link coming soon3×15
Calf Raises
Critical for climbing and protecting Achilles on steep terrain.
Guided link coming soonTake it with you
The full strength plan as a printable PDF — sessions, sets, reps and all.
Download PDF
2×20 steps
Lateral Band Walks
Glute medius = your anti-ankle-roll muscle.
Guided link coming soon2×45 sec
Single-Leg Balance Drills
Simulates roots, rocks, and uneven surfaces.
Guided link coming soon2×60 sec
Core Planks
Core stability keeps you upright on technical terrain.
Guided link coming soon2×10 each side
Bird Dogs
Great for posture and low-back endurance.
Guided link coming soonWeekly layout
TUE
Strength Session A
FRI
Strength Session B
Keep free
Keep long runs and quality days free of heavy lifting.
“Trail runners don't need bodybuilding volume. They need low reps, high quality, and single-leg control. The biggest performance boost comes from eccentric strength — the ability to control downhill running. That's why split squats, deadlifts, and step-ups are the backbone of this plan.”
I did not include it in the plan itself, but I am a big believer in upper body work as well — you can work those in as you wish. It prevents fatigue, but there are those who do not like this approach.
Shop
Wear the mark
Gear for people who believe quality of life matters.
White sleeveless tee with the full MOVE STRONG Life mark.
Image coming soon
Trail Tee (coming soon)
$28.00Placeholder — new apparel on the way.
Image coming soon
Running Cap (coming soon)
$22.00Placeholder — new apparel on the way.
Links
Follow the miles
Gear picks, Linktree and affiliate links coming soon.