50k coaching plan 16 weeks: Unleash your inside ultra-runner! This complete information will take you thru a structured, 16-week coaching program to arrange you for the epic 50k problem. We’ll discover the important thing parts of a profitable coaching plan, from the essential coaching phases to the important diet and restoration methods. Think about the exhilaration of crossing that end line! This is not nearly operating; it is about remodeling your bodily and psychological capabilities.
Get able to expertise the journey!
This plan is designed to be adaptable for runners of all ranges. Whether or not you are a seasoned marathoner or a novice, you may discover tailor-made recommendation that will help you obtain your targets. From beginner-friendly schedules to superior coaching variations, we have you lined. We’ll break down the important elements of a profitable 50k coaching plan, equipping you with the information and instruments to succeed.
Let’s embark on this unimaginable journey collectively!
Introduction to 50k Coaching Plan (16 Weeks)
Embarking on a 50k race calls for meticulous preparation. A well-structured 16-week coaching plan is the cornerstone of success, guiding you thru the required bodily and psychological conditioning. This plan is not nearly hitting the pavement; it is about constructing a basis for enduring efficiency and attaining your private greatest.A 50k coaching plan usually spans 16 weeks, permitting for gradual will increase in mileage and depth, essential for stopping accidents and maximizing efficiency.
This structured strategy is significant for constructing the stamina and resilience wanted to overcome the 50k distance.
Definition of a 50k Coaching Plan
A 50k coaching plan is a meticulously crafted schedule designed to arrange athletes for a 50 kilometer race. It particulars particular coaching runs, cross-training actions, relaxation days, and dietary tips. This detailed strategy ensures that the runner progresses progressively, stopping overuse accidents and maximizing their potential.
Typical Timeframe for a 50k Race Coaching Plan
A 16-week coaching plan is a typical timeframe for making ready for a 50k race. This length permits for a gradual improve in mileage and depth, constructing endurance and minimizing the chance of harm. Skilled runners could go for shorter or longer plans relying on their particular person wants and expertise.
Normal Targets and Targets of a 50k Coaching Program
The first targets of a 50k coaching program are to construct endurance, enhance operating effectivity, improve psychological fortitude, and forestall accidents. These aims purpose to make sure a protected and profitable race expertise. Secondary aims could embrace enhancing tempo, approach, and general health.
Varieties of Runners Who Would possibly Profit from a 50k Coaching Plan
Runners of various expertise ranges can profit from a structured 50k coaching plan. Newbies can use it to progressively construct up their mileage and stamina. Skilled runners can use it to refine their coaching and put together for a private greatest. The plan needs to be tailored to particular person wants and health ranges.
Significance of a Structured Coaching Plan
A structured coaching plan offers a roadmap for constant progress. It avoids random exercises, guaranteeing that every session contributes to general health. This construction helps stop overtraining, minimizes the chance of harm, and maximizes the probabilities of attaining private targets.
Key Components to Take into account When Designing a 50k Coaching Plan
Designing a 50k coaching plan requires cautious consideration of a number of key parts:
- Mileage Development: A gradual improve in weekly mileage is essential to keep away from harm. The plan ought to incorporate relaxation days and restoration runs to permit the physique to adapt to the elevated calls for.
- Depth and Tempo: The plan should embrace various coaching paces, from straightforward runs to tempo runs and interval exercises. This ensures that the physique develops the required power and endurance for the 50k distance.
- Cross-Coaching: Incorporating cross-training actions, resembling swimming, biking, or power coaching, can improve general health and forestall overuse accidents. This diversification is significant for a well-rounded strategy to coaching.
- Relaxation and Restoration: Ample relaxation and restoration are important for muscle restore and stopping accidents. The coaching plan should embrace relaxation days and restoration runs to make sure the physique is satisfactorily ready for future coaching periods.
- Vitamin and Hydration: A correct food regimen and hydration technique are essential for optimum efficiency and restoration. The plan ought to embrace dietary tips to assist the runner’s vitality wants.
- Harm Prevention: The coaching plan ought to prioritize harm prevention. This contains listening to the physique, incorporating acceptable warm-up and cool-down routines, and addressing any ache or discomfort promptly.
Elements of a 50k Coaching Plan
Embarking on a 50k ultramarathon calls for a meticulous coaching routine. This journey is not nearly pounding the pavement; it is about nurturing your physique and thoughts for the final word problem. A well-structured plan considers your present health degree, progressively builds your endurance, and equips you with the required instruments for fulfillment.A sturdy 16-week 50k coaching plan meticulously orchestrates your preparation.
It rigorously navigates varied phases, from foundational constructing to peak efficiency, guaranteeing you are prepared to overcome the 50k distance. This plan emphasizes not solely operating but additionally essential parts like power coaching, diet, and restoration. Understanding these elements is vital to maximizing your coaching and minimizing the chance of harm.
Key Coaching Phases
The 16-week plan usually progresses by distinct phases. An preliminary base-building part establishes a stable basis, adopted by progressive overload phases, culminating in a tapering interval earlier than race day. This phased strategy permits your physique to adapt progressively, stopping overtraining and maximizing your potential. The quantity and depth of exercises progressively improve as you progress by the phases.
Quantity and Depth
The quantity of operating in every part is rigorously calibrated. The preliminary part focuses on constructing cardio capability with reasonable depth. As you progress, the amount will increase whereas the depth rises, making ready your physique for the calls for of longer distances and quicker paces. This progressive improve in depth and quantity permits for adaptation and ensures your physique can deal with the rising calls for of coaching.
Relaxation and Restoration
Ample relaxation and restoration are crucial elements of a profitable coaching plan. Relaxation days should not only for rest; they’re important for muscle restore and adaptation. Correct restoration permits your physique to restore, rebuild, and put together for the following coaching session. The physique rebuilds muscle tissue, and replenishes vitality shops throughout relaxation, enhancing your efficiency and lowering harm danger.
Lengthy Runs
Lengthy runs are integral to a 50k coaching plan. They progressively improve in distance, mimicking the race circumstances and difficult your endurance. Within the preliminary weeks, these runs is likely to be shorter, however they steadily improve as you strategy the race. These runs assist your physique acclimate to longer durations of operating, constructing each your psychological and bodily resilience.
Power Coaching and Cross-Coaching
Power coaching and cross-training are essential for harm prevention and general efficiency enhancement. Power coaching enhances lower-body power and core stability, essential for operating effectivity and stopping accidents. Cross-training actions, resembling swimming or biking, assist enhance cardiovascular well being and forestall overuse accidents whereas constructing general health.
Flexibility and Mobility
Flexibility and mobility workouts are important for harm prevention. They improve vary of movement and promote general physique perform, stopping stiffness and enhancing your operating kind. Incorporating these workouts into your routine enhances efficiency, reduces the chance of harm, and promotes optimum bodily situation.
Vitamin and Hydration
Correct diet and hydration are paramount for optimum efficiency and restoration. A balanced food regimen, wealthy in carbohydrates, protein, and important nutritional vitamins and minerals, fuels your exercises and helps restoration. Hydration is essential for sustaining bodily features and stopping dehydration, which might negatively affect efficiency.
Typical Weekly Coaching Schedules
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1-4 (Base Constructing) | Simple Run (30-45 min) | Power Coaching | Cross-Coaching | Simple Run (45-60 min) | Lively Restoration | Lengthy Run (1 hour) | Relaxation |
| 5-8 (Development) | Simple Run (45-60 min) | Power Coaching | Tempo Run (30-45 min) | Simple Run (60-75 min) | Lively Restoration | Lengthy Run (1.5-2 hours) | Relaxation |
| 9-12 (Peak) | Interval Coaching | Power Coaching | Tempo Run (45-60 min) | Simple Run (75-90 min) | Lively Restoration | Lengthy Run (2-3 hours) | Relaxation |
| 13-16 (Taper) | Simple Run (45 min) | Power Coaching | Simple Run (30 min) | Cross-Coaching | Lively Restoration | Lengthy Run (1 hour) | Relaxation/Race Day |
This desk presents a pattern. Regulate the schedule to match your health degree, expertise, and particular wants. All the time hearken to your physique and prioritize restoration.
Coaching Schedule Design: 50k Coaching Plan 16 Weeks
Crafting a 50k coaching plan is like meticulously constructing a staircase to the summit. Every step, every run, every power train is a brick within the wall, progressively constructing your endurance and resilience. This part dives deep into designing a strong and adaptable coaching schedule, good for any runner aiming for a 50k triumph.
Pattern 16-Week Coaching Schedule
This pattern schedule is a template; alter it based mostly in your present health degree and targets. It is designed to progressively overload your system, resulting in enhancements in stamina and endurance with out harm. Consistency is vital; sticking to the plan, even on difficult days, is paramount to success.
Totally different Varieties of Runs, 50k coaching plan 16 weeks
Selection is the spice of life, and it is equally essential in operating. Various your runs – straightforward, tempo, interval, and lengthy – prevents monotony and promotes completely different points of health.
- Simple Runs: These are your foundational runs, designed to construct a base of cardio health. Give attention to sustaining a conversational tempo. These runs are essential for restoration and needs to be at a cushty effort degree.
- Tempo Runs: These runs are designed to enhance your lactate threshold, or the purpose at which your muscle tissues begin producing lactic acid. Preserve a sustained effort at a tempo you’ll be able to comfortably maintain for 20-40 minutes. Tempo runs provide help to push your boundaries with out pushing too onerous.
- Interval Runs: These contain alternating high-intensity bursts with restoration intervals. For instance, run quick for a minute, then recuperate for a minute. Interval runs increase your pace and anaerobic capability. Give attention to sustaining good kind throughout intervals.
- Lengthy Runs: These runs are essential for constructing endurance and psychological resilience. Steadily improve the gap over the weeks. Lengthy runs additionally assist your physique adapt to the calls for of the 50k distance. Gasoline and hydrate correctly throughout lengthy runs.
Power Coaching Workout routines and Routines
Power coaching is not only for bodybuilders; it is vital for runners. Robust muscle tissues assist your joints, enhance kind, and forestall accidents. Incorporate power coaching workouts not less than twice every week.
- Squats: Wonderful for strengthening the quads, glutes, and hamstrings, essential for operating kind and stopping knee accidents.
- Lunges: Develop decrease physique power and stability, enhancing stability and stopping accidents.
- Plank: Core power is crucial for stability and posture. A plank improves core power, enhancing your operating kind and lowering the chance of again ache.
- Glute Bridges: Strengthening your glutes is vital for sustaining correct operating kind and stopping hip accidents.
Cross-Coaching Actions
Cross-training actions complement your operating exercises by enhancing general health and stopping overuse accidents. These actions can embrace swimming, biking, or yoga.
- Swimming: A low-impact exercise that improves cardiovascular well being and strengthens core muscle tissues.
- Biking: A good way to construct endurance with out stressing your joints.
- Yoga: Improves flexibility, stability, and reduces muscle pressure.
Adjusting the Coaching Plan
Each runner is exclusive. This coaching plan is a place to begin. Regulate the depth, length, and forms of runs based mostly in your particular person wants and targets.
Comparability of Coaching Schedules (Various Expertise Ranges)
| Newbie | Intermediate | Superior |
|---|---|---|
| Give attention to constructing a base; shorter runs, extra relaxation days. | Elevated mileage and depth; incorporate tempo and interval runs. | Excessive mileage, difficult exercises, and various depth; incorporate race-specific coaching. |
| Relaxation days and cross-training are essential for restoration. | Steadiness between coaching and restoration; lively restoration is crucial. | Prioritize restoration; hearken to your physique and alter accordingly. |
Vitamin and Hydration for 50k Coaching
Fueling your physique correctly is essential for a profitable 50k coaching program. Similar to a high-performance engine wants the right combination of gasoline, your physique wants the precise vitamins to carry out at its greatest. This part dives into the important function of diet and hydration in your coaching journey, equipping you with the information to energy by these lengthy runs and end robust.Correct diet is not nearly avoiding junk meals; it is about understanding the particular roles of various macronutrients and tailoring your consumption to assist your coaching calls for.
Hydration, too, is an important facet of endurance efficiency. Dehydration can considerably affect your vitality ranges, efficiency, and even your well being. We’ll discover methods for optimum hydration all through your coaching and race day.
Significance of Macronutrients
The physique wants carbohydrates, proteins, and fat in particular quantities to perform optimally, significantly for endurance actions like a 50k run. Every performs an important function in supporting your coaching and restoration.
- Carbohydrates are your physique’s major gasoline supply. They’re damaged down into glucose, which offers vitality in your muscle tissues. Ample carbohydrate consumption is crucial for sustaining vitality ranges throughout lengthy coaching runs and races.
- Proteins are essential for muscle restore and progress. After intense exercises, your muscle tissues want protein to rebuild and recuperate. Incorporating ample protein in your food regimen aids in muscle restoration and prevents muscle breakdown.
- Fat are important for hormone manufacturing, insulation, and nutrient absorption. Wholesome fat, like these present in avocados, nuts, and olive oil, are important for general well being and assist the perform of your physique.
Wholesome Meal Plans for Runners
A balanced food regimen with loads of fruits, greens, and lean protein sources is vital for optimum efficiency. Experiment with varied choices to search out what works greatest in your physique.
- Breakfast: Oatmeal with berries and nuts, or a protein smoothie with spinach and banana.
- Lunch: Grilled hen salad with blended greens, or a lentil soup with whole-wheat bread.
- Dinner: Baked salmon with roasted greens, or lean beef stir-fry with brown rice.
- Snacks: Greek yogurt with fruit, or a handful of almonds and dried cranberries.
Hydration Methods
Staying hydrated is crucial for efficiency and general well being. Your physique is about 60% water, and correct hydration is essential for regulating physique temperature, transporting vitamins, and eradicating waste merchandise.
- Pre-run: Goal to drink loads of water or sports activities drinks a number of hours earlier than your run to make sure sufficient hydration ranges.
- Throughout run: Carry water or sports activities drinks and sip commonly, particularly in heat climate. Take note of thirst cues and replenish fluids accordingly.
- Submit-run: Replenish fluids and electrolytes misplaced in the course of the run. Sports activities drinks will be useful for changing electrolytes, or you’ll be able to select water and a balanced meal with carbohydrates and protein.
Electrolyte Steadiness
Electrolytes like sodium, potassium, and magnesium are essential for sustaining fluid stability, muscle perform, and nerve transmission. Insufficient electrolyte ranges can result in cramping, fatigue, and different efficiency points.
- Significance: Electrolyte stability is significant for optimum hydration, muscle perform, and general efficiency. Imbalances can hinder endurance efficiency.
- Methods: Devour meals wealthy in electrolytes, resembling bananas, spinach, and dairy merchandise, or use sports activities drinks throughout coaching and races to assist keep electrolyte stability.
Harm Prevention and Restoration Methods
Staying injury-free is essential for a profitable 50k coaching journey. A proactive strategy to harm prevention, coupled with efficient restoration methods, will provide help to attain your targets with out setbacks. This part particulars important steps to attenuate the chance of frequent operating accidents and maximize your physique’s means to bounce again from minor setbacks.Correct coaching, together with a balanced strategy to relaxation, restoration, and diet, considerably contributes to a lowered danger of harm.
Understanding the interaction of those components empowers you to make knowledgeable selections that promote your general well-being.
Frequent Operating Accidents and Prevention
Operating accidents are sometimes brought on by overuse, improper kind, or inadequate relaxation. Recognizing these potential pitfalls and adopting preventative measures is significant. A structured strategy to coaching, specializing in gradual development and sufficient restoration, can drastically scale back the chance of accidents. Frequent points embrace runner’s knee, shin splints, plantar fasciitis, and IT band syndrome. Correct footwear, supportive socks, and constant stretching can all play a task in minimizing the chance of those issues.
Significance of Heat-up and Cool-down Routines
A correct warm-up prepares your muscle tissues for the exercise forward, rising blood circulation and suppleness. This reduces the chance of strains and tears. Conversely, a cool-down permits your physique to progressively return to its resting state, aiding in restoration and lowering muscle soreness. Incorporating dynamic stretches, resembling arm circles and leg swings, earlier than operating, and static stretches, resembling holding hamstring stretches, after operating, are extremely really useful.
Listening to Your Physique and Taking Relaxation Days
Ignoring ache indicators is a recipe for catastrophe. Recognizing refined aches and pains, and adjusting your coaching accordingly, is a key a part of harm prevention. Relaxation days are essential for muscle restore and restoration. Keep away from pushing by ache; it is typically an indication that your physique wants time to heal. Hearken to your physique’s cues, and do not hesitate to regulate your coaching plan as wanted.
Methods for Addressing Minor Accidents
Minor accidents, like muscle strains or minor bruises, can typically be addressed with RICE (Relaxation, Ice, Compression, Elevation). Making use of ice packs, utilizing compression bandages, and elevating the affected space can assist scale back irritation and ache. If the ache persists or worsens, seek the advice of with a healthcare skilled. Do not hesitate to hunt professional recommendation if crucial.
Restoration Strategies: Stretching, Foam Rolling, and Therapeutic massage
Restoration strategies like stretching, foam rolling, and therapeutic massage can assist in muscle restoration and harm prevention. Stretching will increase flexibility, foam rolling improves blood circulation, and therapeutic massage reduces muscle pressure. Incorporate these strategies into your post-run routine for optimum restoration.
Significance of Sleep and Stress Administration
Ample sleep is significant for muscle restore and general restoration. Goal for 7-9 hours of high quality sleep every evening. Stress can negatively affect your physique’s means to recuperate. Incorporating stress-reducing actions, resembling meditation or yoga, can considerably improve your restoration course of. These actions contribute positively to each bodily and psychological well-being.
Race Day Technique and Ideas
Your 50k race day is right here! It is the end result of months of coaching, dedication, and sacrifice. This is not only a race; it is a journey. This part will equip you with the information and techniques to navigate this epic distance with confidence and style.
Race Day Vitamin and Hydration
Fueling your physique successfully throughout a 50k is essential. A well-planned diet and hydration technique can considerably affect your efficiency. Consistency is vital; do not experiment with new meals or drinks on race day. Follow what works for you.
- Pre-race Fueling: Eat a considerable carbohydrate-rich meal roughly 2-3 hours earlier than the race. This offers vitality for the preliminary levels. A balanced meal containing complicated carbohydrates, lean protein, and wholesome fat is right. An excellent instance is oatmeal with berries and nuts. Keep away from high-fiber meals instantly earlier than the race, as they’ll trigger digestive misery.
- Race Day Fueling: Carry vitality gels, chews, or bars to replenish your glycogen shops. Devour these each 30-45 minutes in the course of the race, ideally alongside small sips of water or electrolyte drinks. This common consumption will stop vitality crashes.
- Hydration Technique: Drink water or an electrolyte beverage persistently all through the race. Do not wait till you are thirsty. Dehydration can considerably impair efficiency. Apply your hydration plan throughout coaching runs.
Pacing Methods
Discovering the precise tempo is significant for a profitable 50k. A gradual, regular tempo will preserve vitality and scale back the chance of harm.
- The Gradual Strategy: Keep away from the temptation to begin too quick. A gradual improve in tempo all through the primary half of the race will assist keep vitality ranges. Preserve a gradual rhythm you can maintain.
- The Verify-Level Technique: Use checkpoints as markers for adjusting your tempo. If you happen to’re feeling robust, you’ll be able to choose up the tempo barely. If you happen to’re struggling, decelerate and recuperate.
- The Tempo-Primarily based Strategy: Use a coronary heart price monitor or GPS watch to trace your tempo. This knowledge helps you keep a constant rhythm.
Psychological Methods
The psychological sport is as necessary because the bodily one. Constructing resilience and psychological fortitude will be the distinction between ending and falling quick.
- Visualization Strategies: Visualize your self efficiently finishing the race. This can assist increase confidence and motivation throughout difficult moments.
- Constructive Self-Discuss: Use optimistic affirmations to beat doubts and anxieties. Remind your self of your coaching and capabilities.
- Breaking Down the Distance: Divide the 50k into smaller, manageable segments. Specializing in finishing every phase could make the general distance much less daunting.
Staying Motivated
Sustaining motivation all through the coaching course of is essential for long-distance operating.
- Set Reasonable Targets: Set sensible targets that align together with your present health degree. Rejoice milestones and acknowledge progress alongside the way in which.
- Discover a Operating Buddy: Sharing the expertise with a buddy could make coaching extra gratifying and motivating.
- Embrace the Journey: Give attention to the general expertise of coaching and operating, somewhat than solely on the end result.
Important Race-Day Gear
Correct gear can improve your consolation and efficiency. Select gear that you just’re aware of.
- Operating Sneakers: Put on well-broken-in trainers to forestall blisters and discomfort.
- Moisture-Wicking Clothes: Put on moisture-wicking clothes to maintain you dry and comfy in the course of the race.
- Sunscreen and Hat: Defend your self from the solar with sunscreen and a hat.
- Important First-Support Package: Embody bandages, blister therapy, ache relievers, and any private medicines.
- Hydration Pack or Backpack: A hydration pack or backpack to hold your diet and hydration provides is essential.
Pattern Coaching Plans (Variations)
Crafting a 50k coaching plan is not a one-size-fits-all affair. Your expertise degree, present health, and targets considerably affect the best strategy. We’ll delve into tailor-made plans for learners, intermediates, and superior runners, highlighting the essential variations in coaching quantity and depth.
Newbie 50k Coaching Plan
This plan is designed for runners new to longer distances, specializing in constructing a stable base of endurance and harm prevention. It emphasizes gradual development and incorporates relaxation and restoration as crucial elements.
- Preliminary focus is on establishing a constant operating routine, progressively rising weekly mileage. Count on to begin with shorter runs and slowly improve the length and frequency.
- Incorporates cross-training actions like swimming, biking, or power coaching to enhance general health and scale back affect on joints.
- Relaxation days are non-negotiable, permitting muscle tissues to recuperate and forestall accidents. Hearken to your physique and alter the plan accordingly.
- Weekly mileage increments are modest, usually round 10-15% will increase per week. This avoids overtraining and promotes sustainable progress.
- Introduction to tempo runs and interval coaching is phased in as health improves, progressively rising depth and length.
Intermediate 50k Coaching Plan
This plan builds upon a foundational degree of operating expertise, introducing more difficult exercises and longer runs to arrange for the 50k distance. It prioritizes pace improvement and endurance coaching, guaranteeing runners are ready for the calls for of a 50k race.
- Weekly mileage is considerably increased in comparison with the newbie plan, with longer runs changing into an everyday a part of the schedule. Count on to include runs exceeding 20 miles.
- Interval coaching and tempo runs are essential elements, serving to to construct pace and stamina. This contains exercises like 800m intervals or sustained tempo runs of 1-2 hours.
- Cross-training stays necessary, however the focus shifts towards actions that complement operating, like power coaching for core stability and hill exercises to enhance leg power.
- The plan contains extra race-specific coaching, together with simulated lengthy runs to gauge pacing and diet methods.
- The plan incorporates difficult lengthy runs, progressively rising the gap to arrange for the 50k race day.
Superior 50k Coaching Plan
This plan is geared towards skilled runners with a confirmed observe report of finishing longer distances. It focuses on maximizing efficiency and pushing private limits, incorporating high-intensity exercises and superior methods.
- Excessive weekly mileage is a trademark of this plan, with important lengthy runs exceeding 30 miles, culminating in a simulated 50k race run. This emphasizes endurance and race-day preparation.
- Superior interval coaching, together with more difficult paces and distances, is integrated to spice up pace and energy.
- The plan prioritizes race-specific coaching, incorporating simulations of the terrain, elevation modifications, and climate circumstances anticipated on race day.
- This plan emphasizes high-intensity exercises to push bodily limits and maximize efficiency. Take into account together with superior strategies like hill repeats and VO2 max coaching.
- Vitamin and hydration methods are meticulously deliberate, tailor-made to the person’s wants and efficiency targets. This contains experimenting with completely different diet and hydration methods to find out optimum consumption.
Coaching Quantity and Depth Variations
The important thing differentiator between the plans lies within the progressively rising coaching quantity and depth. Newbies begin with decrease mileage and progressively improve it, specializing in constructing a stable basis. Intermediate runners progressively incorporate more difficult exercises, longer runs, and better depth, whereas superior runners push the boundaries with excessive mileage and superior coaching strategies. This development displays the rising calls for of the 50k distance.
Comparability of the Totally different Plans
| Characteristic | Newbie | Intermediate | Superior |
|---|---|---|---|
| Weekly Mileage | Low, gradual improve | Average, important improve | Excessive, peak mileage |
| Depth | Low, concentrate on endurance | Average, pace and endurance | Excessive, pushing private limits |
| Cross-Coaching | Important for harm prevention | Vital for complementing operating | Could also be integrated to take care of health and restoration |
| Lengthy Runs | Brief, frequent | Longer, extra frequent | Very lengthy, culminating in simulated 50k runs |
