What is a 50K and How to Mentally Gear Up For It
So you’ve signed up for a 50K? Damn right you did. Welcome to the wild world of ultramarathons.
Now before you let panic take over, breathe. You’re not alone. I still remember staring at the confirmation email thinking, “What did I just do?” But here’s the truth: a 50K isn’t just about being fit—it’s about being stubborn. It’s about pushing past the voice in your head screaming, “Quit!” and answering back, “Hell no.”
Let’s break it down so you know exactly what you’re getting into—and how to show up with the right mindset.
What Exactly Is a 50K?
A 50K race clocks in at 31.07 miles. Yep, it’s roughly five miles longer than a marathon. On paper, it might look like “just a bit more.” But don’t let that number fool you.
Here’s the thing—most 50Ks aren’t flat road races. These are usually trail ultras, and that changes the entire game. We’re talking technical terrain, mud, rocks, elevation gain that’ll make your quads cry, and weather that doesn’t care about your race plan.
When I ran the Bromo 50K in Indonesia, I figured, “Okay, I’ve done marathons. I’ve got this.” Nope. The volcanic sand, steep climbs, and blazing heat humbled me fast. I wasn’t just running—I was surviving.
So yeah, that “extra” five miles? On trail? Feels like ten. Maybe more.
Trail Ultras Are a Whole Different Animal
A 50K is less about splits and finish times—and more about the experience. It’s about getting dirty, lost in the wild, and battling demons in your head.
It’s about that stretch where you’re climbing a mountain with a dry mouth, thinking, “I paid money for this?”
And yet, you keep going. Because there’s magic in these races.
You’ll see jaw-dropping views you never would’ve discovered otherwise. You’ll meet trail weirdos (like me) who will cheer you on like lifelong friends. And you’ll finish with a kind of pride that no road race has ever given me.
Mental Game: This is Where Ultras Are Won
Let me level with you: your legs will hurt. Your stomach might turn on you. But what really breaks runners in a 50K is the voice in their head.
I’ve been there.
During my first trail ultra, I started questioning everything around mile 20. “Why am I doing this? Am I even cut out for this stuff?” But instead of fighting those thoughts, I started accepting them.
Here’s the lesson: In ultras, tough isn’t a surprise. Tough is the point.
Once I made peace with the pain, I stopped panicking and started grinding. When it gets hard—and it will—that’s not the time to doubt yourself.
That’s the moment to dig in.
Set Your “Why” Before You Set Foot on the Trail
If you want to survive a 50K, get crystal clear on your why.
Why are you running this thing? What’s pulling you toward it?
For me, it was simple: I wanted to see how far I could go. I’d done plenty of marathons, but I needed to push the ceiling. I wanted to test the machine. When things got brutal—like scrambling through sand in the heat—I reminded myself of that.
It was about proving something to myself.
What’s your why? Write it down. Say it out loud. You’ll need it when the wheels start falling off mid-race.
When It Gets Ugly, Talk to Yourself Like a Coach
One of the best tricks I’ve learned for race day? Positive self-talk. And no, I don’t mean cheesy affirmations in front of a mirror.
I mean mantras that actually hit.
In my last 50K, I started whispering, “Just make it to the next aid station.” Over and over. And when my quads were locking up, I told myself, “You’ve done harder things. This is just today’s fight.”
Corny? Maybe. But it worked. Your brain believes what you tell it.
So instead of thinking, “I’m dying,” start saying, “I’m moving.” Instead of, “I can’t,” say, “Let’s see what happens.” Tiny shifts. Big payoff.
Mental Tricks That Saved My Race
These aren’t hacks—they’re survival tools I’ve used in every ultra.
1. Break the Race into Bite-Sized Chunks
Don’t think of it as 31 miles. That’ll break you before you even hit mile 10.
I split my first 50K into 5-mile sections. Just get to the next checkpoint. Then reset. One aid station at a time. Mentally, it felt doable.
If I thought “only 5 more miles,” I could keep going. Repeat that mindset and you’ll be shocked at how far you go.
💬 Your turn: How would you chunk it? Aid station to aid station? 10K blocks?
2. Progress Over Perfection
You’re not here to win Strava. You’re here to finish, to grow, and maybe surprise yourself.
In my first ultra, I got passed by runners 10–15 years older than me. At first, it stung. But then I realized: I’m out here grinding just like them.
That’s the win.
Focus on your race. Your story. The finish line doesn’t care about pace.
3. Get Comfortable with Discomfort
Ultras hurt. If you’re hoping for a “feel-good” day, you’re in the wrong sport.
During my CTC 50K, I hit mile 42 (yes, we got bonus miles), and everything hurt—knees, feet, ego. But here’s what I told myself:
“The pain is proof that I’m doing something hard. This is the price of growth.”
The pain doesn’t mean stop. It means keep showing up.
Day Before & Race Morning: Lock in the Mental Edge
Visualize Your Victory
A few days before the race, I always take 10–15 minutes to see the race in my head.
I picture the terrain. The start line. The part where I want to quit. And the finish.
That way, when race day comes, I’ve already “been there.” It calms the nerves and builds belief. I’ve seen myself win before I even lace up.
Try it. Just close your eyes and walk through the day in your head.
Final Words: It’s Not Just About the Finish Line
A 50K isn’t just a distance. It’s a transformation.
You’ll go through physical hell, yes. But what you gain in mental toughness, confidence, and inner fire? That’s the real prize.
When that medal finally hits your chest, it’ll carry more than your time. It’ll carry every mile of effort, every voice you silenced, and every reason you kept going when it got hard.
So here’s the plan: show up. Be stubborn. Stay humble. And embrace every part of the fight.
💬 Let’s hear it: What’s your reason for tackling a 50K? Got a story to share? Drop it below—I read every one. Let’s build each other up.
Training for Your First 50K: Building Your Mileage Base
So—you’ve signed up for a 50K. That’s huge. Welcome to the world of ultras, where the fun really starts once your legs want to quit.
But let me be blunt: you can’t fake your way through a 50K. This isn’t a “let’s wing it and hope for the best” kind of race. You’ve got to build yourself up for it—one mile at a time.
And that starts with laying down a solid mileage base.
Why Consistency Matters More Than Speed
I’ve coached plenty of runners through their first ultra, and here’s the thing most folks overlook: consistency beats hero workouts every time.
Yeah, speed is fun. But a 50K doesn’t care how fast you can sprint—it wants to know if your legs can keep going after three or four hours on the move.
When I was prepping for my first 50K, I already had some marathon training under my belt. I wasn’t starting from scratch, but I still had to crank up the weekly volume.
And honestly? It took time. My knees groaned a bit, my calves complained, and I doubted myself on more than one long run.
But showing up week after week? That’s what changed everything.
How Much Mileage Should You Build?
Here’s the golden rule: Don’t rush it. Runners who jump from 20-mile weeks to 50-mile weeks overnight usually end up injured—or burned out.
Instead, build it brick by brick. Here’s the mileage roadmap I recommend:
Phase 1: Base Building (12+ weeks out)
- Start small and build up: If you’re used to 20–30 miles per week, aim to bump it up gradually to 40.
- Run 4–5 times a week: Forget about pace. These miles are about getting your body used to being out there longer.
- Make the long run count: Each week, stretch it out. Start around 10–12 miles and slowly add from there.
Phase 2: Peak Training (6–12 weeks out)
- Push toward 50–60 miles per week, depending on where you’re at physically. No need to chase someone else’s numbers—listen to your body.
- The long run is your anchor: You’ll want to build up to a peak long run between 20–26 miles. That distance will test you, but it’s also what’ll give you the mental and physical confidence to toe the line on race day.
Phase 3: The Taper (Final 2–3 weeks)
- Ease off smartly: I usually cut my mileage by 20–30% each week leading into race day. Trust me, you’ll want that rest.
- You’re not losing fitness—you’re letting your body absorb the work.
Real talk: My first 50K training cycle looked like this—4 runs a week, one of them long, and a whole lot of “just get it done” attitude.
By the final month, I was logging 50-mile weeks and could handle a 26-mile training run without totally falling apart.
That kind of buildup doesn’t just prepare your body—it reprograms your brain.
Long Runs: The Bread and Butter of Ultra Prep
You want to know what separates ultra training from regular training? It’s the long run. This is where you teach your legs to keep grinding even when they’re begging you to stop. This is where the magic (and misery) happens.
How to Handle Your Long Runs
Think of your long runs like dress rehearsals for the big day. Don’t treat them like Sunday strolls. Use them to learn, suffer a bit, and test everything from shoes to snacks.
1. Add Distance Gradually
Increase by 1–2 miles per week. When I first got into ultra mode, I started with a 12-mile long run and built up to 26.
The goal isn’t to run the full 50K before race day—it’s to build enough strength and endurance so that when race day comes, your body doesn’t revolt at mile 30.
2. It’s All About Time on Feet
Forget pace. Seriously. If you’re checking your watch every two minutes, you’re missing the point. Long runs are about getting comfortable being uncomfortable.
You should be able to hold a conversation during these runs. If you’re wheezing after a few miles, back off.
3. Practice Your Race-Day Fueling
Try your nutrition plan now—not on race day. That means testing gels, bars, drinks, or whatever weird combo works for your stomach.
I learned the hard way that some energy chews don’t sit well after 2 hours in the heat. Find what works before it really matters.
Pro tip: fuel every 30–45 minutes. Even if you don’t feel hungry, keep the tank topped off.
4. Prioritize Recovery
You’re not invincible. After your long runs, treat recovery like part of the plan. Stretch, eat real food, hydrate, and—yes—take a rest day if needed.
I usually schedule something super chill the next day. Easy ride, walk, or full-on couch time with ice packs.
Back-to-Back Long Runs: Build Toughness, Not Just Miles
This is where things get spicy.
Adding back-to-back long runs—like 18 miles on Saturday followed by 12 on Sunday—will teach you to run on tired legs. That’s gold when you’re deep into your ultra and your quads are screaming.
I didn’t start with back-to-backs right away. I added them mid-cycle, once I had enough mileage in the tank. The first few were brutal. But over time, I got better at managing fatigue. And that mental edge? It carried me through the last 10K of the actual race.
Here’s an example of a peak weekend:
Saturday: 18 miles (long, slow, steady)
Sunday: 12 miles (recovery pace, just keep moving)
It’s not about speed—it’s about stamina and learning to grind.
What About You?
How many miles are you running each week right now?
Have you tried back-to-back long runs?
What’s your long run fueling strategy?
Drop your answers in the comments or journal about it tonight. Ultra training isn’t just physical—it’s mental. Start tracking your lessons now.
Let’s build that base, mile by mile. You’ve got this.
Don’t Sleep on Rest (Literally)
If you’re training for a 50K and skipping rest, you’re shooting yourself in the foot. No joke—rest is as crucial as your long runs. I know some runners wear exhaustion like a badge of honor, but here’s the truth: your body gets stronger during recovery, not during the grind.
How I Recover (And You Should Too)
Sleep Like It’s Your Job
You want results? Start with 8–9 hours of quality sleep, especially during big mileage weeks. That’s when your body repairs all the damage from pounding the trail.
I notice a massive difference in my energy and mood when I shortchange sleep—don’t make that mistake.
Take a Real Rest Day
I plan for at least one full day off every week. No running. No guilt. Just letting the body breathe.
Funny thing is, I usually come back feeling more fired up after that break. It’s like hitting reset.
Stretch & Foam Roll (Even When You Don’t Feel Like It)
Post-run, I hit the mat. A few minutes of stretching and foam rolling saves me from tight quads and those annoying calf knots that creep up when you’re ramping mileage.
I’ve skipped this before and paid the price. Now it’s a non-negotiable, especially after long runs.
Refuel Right
Recovery isn’t just what you do—it’s what you eat. After my long runs, I slam a smoothie or a banana-peanut-butter sandwich.
Why? Because protein rebuilds the muscle you just broke down, and carbs refill your gas tank. It’s that simple.
Your Body Talks—Listen
There’s no cookie-cutter formula for ultra training. Some runners bounce back like rubber bands. Others need a bit more TLC. Me? I’ve learned the hard way.
I once kept pushing through a nagging Achilles flare-up until it sidelined me for a week. That one run wasn’t worth the setback.
Here’s the deal: if your legs feel dead, or soreness won’t quit—ease up. Missing a run won’t ruin your training. But running through warning signs? That can take you out for weeks. This is a long-haul game, not a one-shot sprint.
Why Down Weeks Are a Secret Weapon
Every 3–4 weeks, I schedule a “down week.” It’s simple: cut mileage by 20–30%, pull back the intensity, let the body catch up.
When your long runs start pushing 20–26 miles, this becomes essential. Rest weeks keep you in the game long enough to finish it.
Example Training Schedules for Your First 50K
You don’t have to guess your way through this. Here’s what a smart week looks like—one at the beginning of training, and one once you’ve built a solid base.
Week 1: Just Getting Started
- Monday – Rest (full recovery day; maybe plan your week or do light mobility)
- Tuesday – 5 miles easy (chat pace—you should be able to talk the whole time)
- Wednesday – 4 miles easy (same deal, but stay super relaxed)
- Thursday – 5 miles moderate (push just a little, but don’t chase speed)
- Friday – Rest (get ready for your long run)
- Saturday – 10-mile long run (keep it easy, and try your fueling plan)
- Sunday – Rest or cross-train (bike, swim, walk, yoga—whatever feels good)
Total: 24 miles
Week 8: Mileage Creeps Up, But You’re Ready
By now, your body should be handling volume better, and your confidence is up.
- Monday – Rest (stretch, hydrate, sleep well)
- Tuesday – 6 miles easy (form-focused, chill effort)
- Wednesday – 6 miles moderate (just outside your comfort zone)
- Thursday – 8 miles moderate (hold your effort steady)
- Friday – Rest (prep for the monster weekend)
- Saturday – 18-mile long run (simulate race day—gear, pace, fueling)
- Sunday – 10-mile recovery run (slow jog, but don’t skip it—it trains fatigue resistance)
Total: 48 miles
How to Tweak the Plan for YOU
- Run Smart, Not Hard: This isn’t a speed race. Run at a pace you can sustain. Walk if you need to.
- Check in With Your Body: A little fatigue is normal. Sharp pain or exhaustion? That’s a red flag.
- Train Where You’ll Race: Hills, trails, heat—if that’s in your 50K, your training should match it.
- Consistency Wins: Don’t chase miles. Just show up week after week. That’s how you get strong.
Final Words: It’s Not About Being Perfect
Training for your first 50K is about momentum, not perfection.
I’ve had weeks where I nailed every run—and others where I was happy just to finish a few. But every step counted.
When I finally crossed that finish line, it wasn’t because I had flawless training. It was because I kept showing up.
So forget perfection. Go build grit. That’s what carries you to the finish.