Phase 1 · Trail preparation · 12 July – 12 September 2026

Training Plan for Rui — Nyköping 50 km

Eight weeks, six sessions per week, building to race day on 12 September. Running coaching with a long-term focus on the Stockholm Marathon, 30 May 2027.

Plan by Elisabet Pärsdotter Westman · plusPT · www.pluspt.se · info@pluspt.se

Get the body used to uneven terrain Improve balance and foot/ankle stability Strengthen hip flexors, glutes and core Build endurance for 50 km Maintain aerobic capacity via hill intervals
Kilometres completed 0 / 417 km
Sums the km you enter for checked sessions, against ~417 km planned for the block (easy days counted as 9 km, hill sessions as ~8 km incl. warm-up and cool-down).
Week MondayStrength · full session below ↓ TuesdayEasy WednesdayHill intervals · Quality Intensity ≈ 85–90 % of max HR. Jog gently back downhill as recovery. Purpose: running strength, hip drive and aerobic capacity. ThursdayEasy FridayStrength · Friday session ↓ Sat / SunLong trail run · Distance
1
StrengthKB/DB · Monday session ↓Mon 13 Jul
Easy trail8–10 km, easy effortTue 14 Jul
/ 8–10 km
8 × 60 suphillWed 15 Jul
/ ~8 km
Easy trail8–10 km, easy effortThu 16 Jul
/ 8–10 km
StrengthFriday session ↓Fri 17 Jul
18 kmSat 18 Jul
Build
/ 18 km
2
StrengthKB/DB · Monday session ↓Mon 20 Jul
Easy trail8–10 km, easy effortTue 21 Jul
/ 8–10 km
10 × 60 suphillWed 22 Jul
/ ~8 km
Easy trail8–10 km, easy effortThu 23 Jul
/ 8–10 km
StrengthFriday session ↓Fri 24 Jul
22 kmSat 25 Jul
Build
/ 22 km
3
StrengthKB/DB · Monday session ↓Mon 27 Jul
Easy trail8–10 km, easy effortTue 28 Jul
/ 8–10 km
6 × 90 suphillWed 29 Jul
/ ~8 km
Easy trail8–10 km, easy effortThu 30 Jul
/ 8–10 km
StrengthFriday session ↓Fri 31 Jul
26 kmSat 1 Aug
Build
/ 26 km
4
StrengthKB/DB · Monday session ↓Mon 3 Aug
Easy trail8–10 km, easy effortTue 4 Aug
/ 8–10 km
8 × 90 suphillWed 5 Aug
/ ~8 km
Easy trail8–10 km, easy effortThu 6 Aug
/ 8–10 km
StrengthFriday session ↓Fri 7 Aug
30 kmSat 8 Aug
Build
/ 30 km
5
StrengthKB/DB · Monday session ↓Mon 10 Aug
Easy trail8–10 km, easy effortTue 11 Aug
/ 8–10 km
5 × 2 minuphillWed 12 Aug
/ ~8 km
Easy trail8–10 km, easy effortThu 13 Aug
/ 8–10 km
StrengthFriday session ↓Fri 14 Aug
34 kmSat 15 Aug
Build
/ 34 km
6
StrengthKB/DB · Monday session ↓Mon 17 Aug
Easy trail8–10 km, easy effortTue 18 Aug
/ 8–10 km
6 × 2 minuphillWed 19 Aug
/ ~8 km
Easy trail8–10 km, easy effortThu 20 Aug
/ 8–10 km
StrengthFriday session ↓Fri 21 Aug
38 kmSat 22 AugKEY SESSION
Longest run of the block — nothing longer is needed before a first 50 km trail race.
/ 38 km
7
StrengthKB/DB · Monday session ↓Mon 24 Aug
Easy trail8–10 km, easy effortTue 25 Aug
/ 8–10 km
4 × 3 minuphillWed 26 Aug
/ ~8 km
Easy trail8–10 km, easy effortThu 27 Aug
/ 8–10 km
StrengthFriday session ↓Fri 28 Aug
24 kmSat 29 Aug
Absorb
/ 24 km
8
StrengthKB/DB · Monday session ↓Mon 31 Aug
Easy trail8–10 km, easy effortTue 1 Sep
/ 8–10 km
6 × 60 suphill · easier effortWed 2 Sep
/ ~8 km
Easy trail8–10 km, easy effortThu 3 Sep
/ 8–10 km
StrengthFriday session ↓Fri 4 Sep
15–18 kmSat 5 Sep
Taper · race Sat 12 Sep
/ 15–18 km

Monday strength session — every week

2 sets × 8–12 reps per exercise · Equipment: kettlebell (KB) and/or dumbbell (DB)

1 · Kettlebell swing 2 × 8–12 Explosive hip hinge — drive the KB up with the glutes, not the arms.
kg
2 · Single-leg deadlift / “Draken” 2 × 8–12 Balance on one leg and hinge at the hip with a flat back; builds trail stability.
kg
3 · Goblet squat 2 × 8–12 Hold the weight at your chest, sit down between the hips, chest tall.
kg
4 · Seated knee raises 2 × 8–12 Sit tall on a bench and lift both knees to load the hip flexors and core.
5 · Windmill 2 × 8–12 Weight locked overhead — hinge sideways and reach the free hand toward the floor.
kg
6 · Renegade row 2 × 8–12 In a plank over the weights, row one to the ribs while resisting rotation.
kg
7 · Jump rope 2 × 30–45 s Light, springy skips on the balls of the feet.

Choose a weight that lets you complete all reps with good technique and control.

Friday strength session — 30–35 min, every week

1 · Single-leg box squat 3 × 10 / leg Sit back onto a box or bench and drive up through one leg. Add a dumbbell if possible.
kg
2 · Single-leg hip thrusts 3 × 12 / leg Focus on the glutes and hamstrings.
kg
3 · Knee raises with mini band 3 × 15 / leg Strengthens the hip flexors specifically for trail.
kg
4 · Dead bug with resistance band 3 × 10 / side Deep core stability.
Finisher — 2 × 20 calf raises and 2 × 20 s single-leg balance.