This program eases you into speed work and hill training. 

This training plan is recommended for runners who want to complete a successful first 50miler in 24 weeks and whose current fitness level allows them to run on average 4 times per week, 60 to 120minutes per run.  The athlete should be able to run 2hrs without stopping prior to starting this program and have completed at least 1 x 50km ultra. The athlete must be injury free prior to starting. The plan works off of a 3 week build, 1 week active recovery cycle.  This program begins on a Monday.  The weekly workout schedule includes 4 runs plus 2 optional strengthen and/or lengthen workouts plus an additional cross-training session called "choose your own adventure".