When it comes to running, the 50K is a different beast from your standard marathon.
For staters, the 50K race is exactly 31.07 miles.
Of course, it’s only five more miles than a standard marathon but, as I will explain later, the distance is a whole new ballgame.
The event’s challenges will push each runner beyond their physical and mental breaking point.
Let’s get into what you need to know to run your first 50K.
How Long Is a 50K in Miles?
So we already established that a 50K race comes out to 31.07 miles.
I know that sounds daunting, but if you’ve already committed to running one, congratulations! It’s a huge decision, and I salute your determination.
To put it into perspective, a 50K is like running 10 consecutive 5Ks. While it might “only” be five miles more than a marathon, those miles make all the difference—especially when you’re on rugged terrain.
Most 50K races occur on trails, adding a new challenge layer. But if you approach it with the right mindset and preparation, you’ll be amazed at what your body can do.
Although it only requires running an extra 5 miles more than a standard marathon, the 50K requires respect and dedication to training.
It’s a drastically different race style to your standard marathon.
What’s more?
Most 50K events require you to be self-sustained regarding hydration and nutrition since aid stations are scarce and far between.
Is a 50K an Ultra-Marathon?
Yes, the 50K is technically considered an ultra-marathon because it’s any distance longer than a marathon (26.2 miles).
But don’t scared off! While ultras have a reputation for being brutal—and they can be—they also offer a unique sense of camaraderie and adventure.
Some popular ultra distances include 50K, 50 miles, 100K, and 100 miles.
Each race is different, with its challenges based on terrain, elevation, and weather.
My first ultra wasn’t just about running; it was about strategy, mental fortitude, and learning to adapt on the fly.
World Record for 50K
Now, if you’re wondering how fast the pros do it, the world record for the 50K is an astonishing 2:42:07, set by Ethiopian Ketema Negasa in South Africa. For women, British runner Aly Dixon holds the official record of 3:07:20.
Meanwhile, Des Linden ran an unofficial record of 2:59:54 at a small event in Oregon. These are elite times, and while you might not be gunning for a world record, it’s inspiring to see what’s possible in ultra running.
How Long Does It Take to Run a 50K?
For the rest of us, 50K finishing times vary widely based on various factors, including fitness level, age, and terrain.
Expect to run about 10 to 30 seconds slower per mile than you would in a marathon.
So, if your best marathon time is 3 hours 30 minutes (at an 8:00 per mile pace), you’re looking at a 50K finish of around 4 hours 14 minutes to 4 hours 25 minutes, depending on the course.
Personally, my first 50K took me about 5 hours, and it wasn’t just the distance that made it tough—it was the hills, the heat, and the feeling of venturing into the unknown.
On average, a good finish time for a 50K is around 6 hours and 13 minutes for men and 6 hours and 49 minutes for women. But don’t stress too much about time—just focus on finishing strong and enjoying the experience.
How to Run Your First 50K
So, you’ve decided to run a 50K. Now what? Here are some key tips to help you cross that finish line.
Train Right
Your first goal in a 50K is simple: finish.
Don’t get caught up in setting ambitious time goals.
For your first ultra, expect the unexpected.
The distance, terrain, and mental fatigue can throw curveballs at you. When I trained for my first 50K, I focused on building a solid mileage base and learning to listen to my body.
It might take up to a year of regular training for beginners to properly prepare for an ultra, especially if you’re starting from scratch.
Six months of focused training should do the trick if you’ve been running for a while and averaging 40 miles a week.
The key is consistency. Build up your weekly mileage to at least 50 to 60 miles a week before race day. And make sure you’re already comfortable running a marathon, because adding those extra five miles is no joke!
Do Your Long Runs
The long run is the cornerstone of any ultra training plan.
I can’t stress this enough: your long runs will make or break your 50K. Start by building up gradually, and aim for a peak long run distance of 20 to 26 miles.
The goal is to simulate race conditions, so you get used to the fatigue, the mental challenge, and the rhythm of running for several hours.
My first few long runs were tough, but I learned to embrace them. I’d break them into smaller mental milestones—just get through the next mile, the next hill, the next aid station. Eventually, I learned to love the challenge.
Vertical Gain
When tackling 50K races, vertical gain is a game-changer. Unlike road marathons, which are relatively flat and straightforward, these races often feature steep inclines that force you to slow down or even hike.
A great rule of thumb for adjusting your pace is to add 1 kilometer of effort for every 100 meters of vertical gain.
So, if you’re running a 50k race with 2,800 meters of vertical gain, you’re looking at the time it would take to run a 78k flat course.
Tricky Terrain
Terrain also plays a huge role. While road races are predictable, ultra races throw all kinds of obstacles your way—rocks, mud, roots, rivers—you name it! Different terrains will naturally slow you down, even if you exert the same effort.
That’s why training on the type of terrain you’ll face on race day is essential. Get comfortable navigating through trickier sections so you’re ready to handle whatever the trail throws at you when the time comes.
Your Nutrition
Nutrition becomes crucial in a 50K. You can’t just wing it with a couple of gels like in a shorter race. You must consider what you eat and drink before, during, and after the race. Most 50K races have fewer aid stations than marathons, so you must be self-sufficient.
During my training, I experimented with different types of fuel—gels, bars, even peanut butter sandwiches—to figure out what my stomach could handle. I recommend increasing your calorie intake by about 20 percent during training and practicing your fuel strategy on your long runs. Trust me, this can save your race.
Recovery Is Key
Ultra training is tough, and your body will need more recovery than ever before. As your mileage increases, so does your need for rest.
After my first few big training weeks, I learned the hard way that pushing through fatigue only led to injury. Ensure you sleep at least eight hours a night, and don’t skip your rest days. Your muscles need time to repair, especially as your training load ramps up.
Gear Up
Running a 50K isn’t just about logging miles; it’s also about having the right gear. For my first ultra, I invested in a lightweight hydration pack, trail shoes with good grip, and a solid headlamp (since part of the race was in the dark).
Trust me, having the right gear can make a difference, especially on technical trails.
Some of the essentials include:
- Lightweight backpack
- A small first-aid
- A mix of fuels, such as gel sweets, energy bars, and rehydration packs
- Chafing creams
- Sunglasses
- Sunscreens
- Lightweight waterproof layer
- Rock tape
- Good quality headlamp
- Spare batteries
Overall, the more technical the terrain, the more gear you’ll require.
The Conclusion
Ultimately, running a 50K is more than just a race—it’s an adventure. It’s a test of endurance, patience, and mental grit.
And when you cross that finish line, you’ll realize you’re capable of more than you ever imagined. So lace up, hit the trails, and embrace the journey!