How to Train for Your First 50k Ultra

Many people assume that ultra training means logging huge mileage—weekend long runs of 20+ miles and weekly totals over 40 miles. While that approach works for those chasing a specific time, it isn’t the only way, especially if your goal for your first 50k (30 miles) is simply to finish feeling good. Training for an ultra doesn’t have to be as daunting as it seems! Check out our 50k training plan for beginners.

Note – we are aware that some of you will work in miles and some in kilometres. Our training plan relates to miles. 50k distance is 31 miles. Some organisers will advertise a 50k ultra, some a 30 miler. We all know that an advertised trail race of pretty much any distance is always longer. 

For ease – 1 mile is 1.6km

Welcome to Your 50K Journey!

If you’re ready to tackle your first 50k ultra, this training plan is designed to help you build the endurance and strength you need while keeping things fun and adaptable. Keep in mind that flexibility is key; adjust the plan to fit your lifestyle. For instance, you might prefer doing your long run on Sundays or need to shift training around other commitments. The goal is to make this plan work for you, not the other way around.

A solid base is important: this plan is best suited for those who aren’t brand-new to running and have ideally reached at least a half-marathon distance before aiming for an ultra.

To stay on track, consider writing down your training plan and marking off each run or using a spreadsheet if that’s more your style. Tracking your progress helps you stay accountable and gives you a boost as you watch your achievements add up week by week.

The Right Trail Shoes

Before you do anything make sure you have the right kit to be able to handle the training requirements starting with a comfortable and well-supportive pair of trail shoes. You may want to invest in more than one pair and rotate them. It’s not uncommon to have shoes you feel better in for long runs and then those that you wear for shorter runs.

Different terrains might mean the need for different shoes. If you are doing a 20-week training plan, you may find that you wear out one pair of trail running shoes before the big event. This is why rotating shoes is good – don’t do too many in your race day shoes – equally don’t try to race in new shoes.

For each 50k that I have undertaken, I have worn Hoka Speedgoats, the latest model being the Hoka Speedgoat 7 – a GOAT of a trail running shoe – they seem to be the best all-rounder for most conditions (not rain) and distances. But, if you want to check out more, you can read our guide to the best trail running shoes here.

Weekly Plan Overview

1. Building the Base (Weeks 1-4)

• Monday: Rest day
• Tuesday: Easy run (3-5 miles) – easy run means slowing it right down and keeping the heart rate low.
• Wednesday: Tempo run (4-6 miles) – running at around your 10k – half marathon pace – comfortably hard is how we describe tempo
• Thursday: Cross-training (bike, swim, yoga).
• Friday: Easy run (3-5 miles) – Again, keep it relaxed.
• Saturday: Long run (10-12 miles – increase from 10-112 over the 4 weeks, on the 4th week drop back to 10) – Slow and steady.
• Sunday: Active recovery (walk, light jog)

2. Strength and Stamina (Weeks 5-10)

• Monday: Rest day – Relax and recharge
• Tuesday: Moderate run (5-7 miles) – Steady pace
• Wednesday: Speed intervals (4-6 miles with sprints) – Push your limits
• Thursday: Cross-training – Have fun with it!
• Friday: Easy run (5-7 miles) – Breathe and enjoy
• Saturday: Long run (13-16 miles, increase up through the weeks and drop back on weeks 7 and 10)
• Sunday: Active recovery – Gentle movement. This could be as simple as a mile or two, walking the dog

3. Peak Training (Weeks 11-16)

• Monday: Rest day – Vital for recovery. Discover more about the importance of recovery here
• Tuesday: Moderate run (7-10 miles) – Strong and steady
• Wednesday: Hill workouts (6-8 miles) – Build that power!
• Thursday: Cross-training – Stay dynamic.
• Friday: Easy run (7-9 miles) – Stay relaxed.
• Saturday: Long run (17-22 miles) – Be sure to increase up through the miles dropping back every 3rd week to a lower mileage. This stops you from getting worn out.
• Sunday: Active recovery – Keep it light.

4. Tapering (Weeks 17-20)

Tapering is when you reduce back down to lower mileage to give your muscles time to repair and is a key part of any 50k ultra plan.

• Monday: Rest day – Let your body recover.
• Tuesday: Easy run (4-6 miles) – Stay loose.
• Wednesday: Tempo run (5-7 miles) – Maintain sharpness.
• Thursday: Cross-training – Keep moving.
• Friday: Easy run (4-6 miles) – Almost there!
• Saturday: Long run (18 down to 12 miles) – Final prep.
• Sunday: Active recovery – Stay relaxed.

You will notice in the plans that they increase for 3 weeks and then drop back. We are fans of dropping back to a lower mileage volume every 4 weeks to prevent a build-up of exhaustion. Remember though, this may be different for you and you may find you need to swap weeks around to suit you.

Tips for a Successful 50K Training Journey

• Nutrition: Focus on well-balanced meals that include carbs, proteins, and healthy fats to fuel your body. For long runs, pack easy-to-digest snacks like energy bars, bananas, or nut butter to keep your energy steady.
• Hydration: Prioritise consistent hydration throughout your training. Drink plenty of water daily and consider adding electrolytes for longer runs to replenish essential minerals and prevent dehydration. You are going to need a hydration vest. Discover our guide to the best hydration vest picks here.
• Mindset: Keep a positive mindset and visualise yourself succeeding. Embrace challenges as part of the journey, and remember that mental strength is just as important as physical endurance.
• Listen to Your Body: Tune into how you feel and take rest days if you’re fatigued or experiencing pain. Adjust the plan as needed—it’s okay to be flexible and prioritise recovery over sticking strictly to the schedule.

These tips will help you stay strong, motivated, and ready to take on race day.

Listening to your body is one of the most important aspects of training for an ultra. While it’s natural to want to push through discomfort, learning to distinguish between normal fatigue and signs of injury or overtraining is crucial.

Pay attention to persistent aches, sharp pains, or excessive tiredness—these can be signals that your body needs a break. Rest days aren’t just optional; they’re an essential part of building strength and endurance, allowing your muscles to recover and adapt.

Remember, being flexible with your training plan and taking extra rest when needed will actually help you stay consistent and reduce the risk of injury. Ultimately, respecting your body’s limits will set you up for a stronger, more enjoyable race day experience.

Ready, Set, Go!

Your first 50k is an exciting milestone and a challenge to embrace. Follow this plan, stay flexible, and enjoy the journey—before you know it, you’ll be crossing that finish line with a well-earned smile. Here’s to a memorable and rewarding experience. Happy running!

Articles you might find useful https://runningforthehills.com/training-for-an-ultramarathon.

Frequently Asked Questions

What is a 50k race?

A 50k race is the shortest ultramarathon distance, covering 31.07 miles. Unlike marathons, most 50k races occur on trails, which means varied terrain and elevation. It’s a significant step up from a marathon due to the longer distance and often more challenging conditions.

How long does it take to train for a 50k?

Training for a 50k typically takes 12–20 weeks, depending on your running experience and base fitness. Beginners may need closer to 20 weeks with a gradual increase in mileage, while seasoned marathoners might adapt more quickly. Training plans emphasise long runs, back-to-back training days, and trail-specific workouts to build endurance and resilience.

Do I need to run the whole 50k?

No. Many runners use a “run-walk” strategy, especially on uphill sections or during fatigue. Walking can conserve energy and help you maintain a steady pace. This is common in ultramarathons, where pacing is key to finishing strong.

What gear is essential for a 50k?

Essential items include:

• • Trail Running Shoes: Designed for stability and grip on uneven surfaces.
  • Hydration System: Hydration packs, bottles, or vests are crucial for long stretches between aid stations.
  • Clothing: Moisture-wicking layers to prevent chafing and adjust to weather changes.
  • Nutrition Supplies: Gels, energy bars, or snacks to sustain energy.
  • Miscellaneous: Sunscreen, a hat, and a small first-aid kit.

How do I fuel during a 50k ultra?

Completion times vary widely based on terrain, fitness, and experience. Competitive runners may finish in 4–5 hours, while others might take 6–10 hours or more.

Do I need a crew or pacer?

For a 50k ultra, most runners can manage without a crew or pacer. Aid stations are usually sufficient for hydration, snacks, and assistance. However, some races allow pacers to accompany you in the final stages for motivation.