How Lengthy is a 50K in Miles? Full Information to 50K Coaching

When you’ve run a couple of marathons, you may need began eyeing an ultramarathon.

The primary distance that comes up after a marathon is a 50K.

50K just isn’t a 50-mile race, however really a 50-kilometer race which equals about 31.07 miles. That’s 5 miles greater than a normal marathon.

It may appear daunting to coach for an ultramarathon, however it doesn’t should be. There are particular issues to bear in mind however it’s positively a practical objective in case you’ve run a marathon already. You’ll quickly notice that ultrarunning is a unique beast than marathon coaching.

Particularly when tackling your first as a result of there is no such thing as a strain of chasing a PR! Your first time finishing the space makes it an automated PR.

All of the extra cause to benefit from the experience, so that you’ve received one thing to beat while you do it once more…as a result of there’s all the time one other, proper?!

The most important distinction can be in case you are doing a street or path 50K as a result of the time on ft will increase with the quantity of vert or technical path.

On this article, we’ll focus on not solely what a 50K is in miles, but additionally how to decide on your first 50K race, which beginner-friendly races you need to look into, the gear you’ll want, and methods to prepare for a 50K.

What’s a 50K?

A 50K is the primary distance that we acknowledge as an ultramarathon, although technically something over 26.2 enters that territory. It will also be often known as ultra-distance.

The vast majority of 50K races are on trails as a result of it’s simpler on the physique and path runners simply get pleasure from being on the market longer and upping the problem.

Each race is so totally different, and in contrast to street racing, it turns into more durable to match your self to others and even with your self! One race may need 2,000 ft of vertical climbing and one other 10,000 ft with scrambling.

Coaching on your first 50K requires an analogous effort as marathon coaching, however normally with much less velocity work and extra back-to-back future days.

Identical to marathon coaching, you gained’t be operating near the complete distance in a single shot and don’t must.

How Lengthy is a 50K in Miles?

50K in miles equals precisely 31.07 miles if we’re being tremendous technical, however 31 miles is the common accepted distance.

What chances are you’ll discover with path races is that they aren’t as actual as street races. So it’s very attainable for a 50K to be 32 miles, that is more and more true as the space of the race will get longer and longer.

For this reason it’s beneficial that runners planning to run a 50K ought to have accomplished a couple of marathon on the very least in order that they’re assured these further miles gained’t be an excessive amount of of a major problem.

For that reason, ultramarathons are normally higher suited to intermediate runners or extra superior runners in search of a brand new problem.

How Lengthy Does It Take to Run a 50K?

It is a difficult query to reply as a result of it relies upon an ideal deal on the course. How a lot vertical is there? How technical is it? Do it is advisable navigate or is the trail simple to comply with?

There’s additionally an assumption that there can be some strolling in your race. Path runners name this energy mountaineering to preserve power!

For that reason, you’ll normally run your 50K slower than your customary marathon tempo. This implies you possibly can want anyplace from 6 hours for a really velocity runner to 10 hours with a variety of strolling.

Newbie 50K Coaching Plan

When you can run a marathon, then you possibly can run a 50K.

At simply 5 miles longer than the marathon distance, you don’t should tack on rather more quantity than you’ll a typical marathon coaching plan.

Coaching plans for a 50K run about 24 weeks, in case you’re a newbie or common 20-30 miles per week, supplying you with time to construct up that weekly mileage.

You don’t need your whole for the week to be lower than the complete race distance :).

I’ve seen low mileage 50K coaching plan they usually are inclined to assume that you’re doing another extra intense exercises like CrossFit, HIIT operating exercises or velocity on the bike together with your Peloton.

When you’ve not too long ago run a half marathon or marathon, you possibly can bounce into the coaching plan in later weeks.

It’s additionally a good suggestion to coach as a lot as attainable within the circumstances you’ll race in for the very best race expertise.

Extremely coaching plans are inclined to differ a bit from street marathons for a couple of totally different causes:

• Most ultras happen on path
• Velocity just isn’t as essential over an extended distance for a primary race
• It’s essential prepare for fatigue
• Psychological coaching turns into much more essential

>>>Entry a free Printable Newbie 50K Plan!

That is much like what I adopted, although my weekly mileage was greater principally as a result of with COVID shut downs I had time!

50k Coaching Suggestions

Ultramarathons are rising in reputation, which implies you’ll have a better time discovering races now and individuals who have been there performed that to share suggestions! The quantity has surged from 103 races in 1996 to 1,500 in 2016.

Although the 50K is simply over 5 miles longer than a marathon, they’re totally different races and subsequently require totally different coaching approaches.

Right here we’ll break down how coaching for a 50K differs from the marathon.

1. Extra Gradual and Regular Miles

Path races differ from street races in that the climate can change instantly, the terrain is extra technical, and elevation profiles will continually power you to change your velocity.

• Run by effort, not by tempo. (checkout operating RPE to know this higher)
• You’ll discover that your 50K tempo will tack on a number of extra minutes to your per mile tempo.
• Don’t freak out, that is regular!

The place most marathon coaching plans embody velocity work within the type of tempo runs or observe exercises, you’ll discover that ultramarathon plans don’t focus a lot on velocity, however fairly time on ft.

Ultramarathons can take anyplace from 5 to greater than 20 hours, relying on the space.

The true precedence is studying to sustainably handle a constant tempo over that many hours.

• Extra time operating hills, together with hill sprints early in coaching
• Extra runs targeted on time than distance (you need to anticipate path runs too take longer to cowl a distance than on the street)
• Working in your thoughts to get pleasure from being on the market for that additional time
• Testing nice path sneakersto search out ones that present sufficient cushion for the length and house for ft to swell somewhat
• Practising navigation expertise that preserve you from spending an excessive amount of time looking for trails
• Studying to energy stroll uphills to avoid wasting power

On steep hills, you’ll journey simply as quick sower mountaineering as you’ll operating, and it preserves power.

Even elite athletes stroll on hills!

2. Again to Again Weekend Lengthy Runs

Most ultrarunners incorporate back-to-back lengthy runs as a part of their coaching plan. Slightly than run a number of tremendous lengthy runs over the course of some weeks, the thought is to separate up the mileage to reduce the chance of damage.

• Coaching your mind and legs to run when drained
• First run would be the longer of the 2 runs.
• Use the primary run to deal with downhill approach, hills, or tempo, whilst you’re brisker.
• The second run is strictly simple miles and may very well be anyplace from half the miles to equal the space of run 1.

In case you have a busy schedule and may’t run all of that in a single go, then break up the miles. Your 20 miler might seem like 12 within the morning and eight within the night.

I’ve talked about splitting the long term in marathon coaching and the identical issues apply right here, it’s a must to know that doing it persistently might damage you on race day, however as soon as in awhile is ok.

The again to again future could seem daunting at first, however you’ll be shocked at your physique’s talents.

Right here’s methods to profit from back-to-back runs:

3. Course Particular Coaching

When you’ve ever checked out a path race elevation chart, you’ll discover instantly that they appear somewhat scary. Some make you suppose that you just’re about to deal with Mt. Everest.

Usually, they’re scarier than they appear, nevertheless it’s essential to understand that path operating consists of much more hills than street operating.

• Research the map and be taught the grade and size of the hills.
• Be aware of the full elevation achieve and mannequin your coaching for these particular statistics.
• Observe comparable grades and lengths to construct your stamina and apply energy mountaineering.

When you reside in a flat space (and even in case you don’t), incorporate this 3-minute “mountain legs” routine by extremely operating coach David Roche. He suggests performing it three to 4 instances per week after runs.

4. Energy Coaching for Ultrarunning

As with every operating distance, I can’t stress the significance of a energy routine sufficient.

Operating a 50K means spending a variety of time in your ft. You want your muscle groups to remain sturdy when the fatigue units in, in any other case you’re headed for a lot of frequent operating accidents. Which suggests, no coaching and no race.

Give attention to constructing a powerful core, constructing glute energy, and hip stabilizing workout routines. Listed here are a couple of energy routines to get you began:

5. Restoration is Key for Ultrarunners

The extra you train and put on down your muscle groups, the extra restoration time you’ll must restore them. Which is one cause we don’t ask you to do lengthy runs which might be 30+ miles till you’ve began to have a look at hundred mile races.

Consider restoration has a part of coaching. It’s received numerous parts: wholesome consuming, massages, Epsom salt baths, loads of restful sleep, and each bodily and psychological relaxation.

And restoration is very essential for ultrarunners. It’s because the injury performed to your muscle groups over the course of an ultramarathon is greater than the injury performed over the length of a marathon or a shorter race.

And in case your race is on the paths, your muscle groups can be much more drained, particularly as a result of which means you’re most likely coaching on the paths as nicely which merely require extra power because of the terrain.

Sustaining a match and wholesome physique takes time and can’t be rushed, so don’t overdo it when coaching for a 50K.

What to Eat Throughout a 50K

Ask any path runner they usually’ll let you know, with out hesitation, that path races have the very best help stations. They’re stocked with scrumptious meals like fruits, PB&J, chips and sweet.

SO MUCH CANDY.

Whereas extremely runners definitely depend on gels and chews like street runners, they have a tendency to gas with entire meals throughout coaching and on race day, due to the decrease effort in comparison with a marathon they’re capable of digest these meals with out abdomen misery.

Deliver potatoes in some type as gas, is SUPER COMMON. They’re simple to digest, stuffed with vitamins and good while you get bored with all of the sugar.

You’ll be out operating for not less than 5 to 6 hours, if no more for a 50K, which implies you’re burning a ton of energy that it is advisable replenish in the course of the run. That is the precise cause power gels and bars have been created.

• Plan to devour 250 to 300 energy per hour. — Word that is customary recommendation, however I typically discover it’s an excessive amount of meals for a lot of runners and as a substitute staying in keeping with hydration, an ideal pre-race meal and 100 energy an hour retains them going with much less gastric points. You Need to know your physique.
• Assist stations are few and much between on path races, so go ready together with your dietary and hydration wants.
• Take a look at out potential meals throughout coaching by checking the race web site to see what they inventory at help stations.

Try these nice operating hydration vest, together with the one I’ve used for years, to search out one that allow’s you carry all of the stuff you’ll want in addition to meals!

Selecting Your First Ultramarathon

Race Repute

Search for a race with a enjoyable and supportive ambiance for the very best race expertise. Be selective about which one you wish to run so you possibly can have a great time. This will additionally assist an ideal deal on race day itself.

Altitude

Determine the start level and general altitude of the path you race you’ll trying to run.

As a runner, you may need bother in case you race at a better altitude than you might be normally used to.

Elevation Achieve

The elevation achieve and loss in several races may differ considerably. Trails with giant elevation positive aspects are tougher for brand spanking new runners and a considerably harder endurance take a look at than comparatively uniform tracks.

Course Construction

The construction of the course on which you propose to run can vary from a slim, rocky single observe to a big, groomed path, and runners ought to consider which finest matches their stage of coaching and bodily well being.

Temperature

Selecting the best time of 12 months on your 50K race could make an enormous distinction in how nicely you do and the type of temperature you’re probably going to face.

Excessive temperatures are arduous for any runner, however particularly for many who are new to path operating.

Assist Stations

Bear in mind how I discussed how good the help stations are in 50K? Nicely, some races with extra distant trails have fewer help stations since they aren’t designed for enormous numbers of contributors.

Think about what number of help stations there are in your chosen race and what they provide when it comes to water, meals, electrolytes, and bathroom amenities.

Lower-off Instances

Search for a race with beneficiant cut-off instances, particularly if that is your first time operating a 50K.

As you possibly can see, discovering that good first race might take a little bit of analysis. Ask buddies who’ve run ultras or your native operating retailer which races they advocate in your area.

Beginning with a race near house will relieve you of the added stress of journey and also you could possibly persuade a couple of buddies to come back to assist you on your first extremely.

However…

A vacation spot race may very well be enjoyable, too. If that is your selection, then simply issue this into your psychological coaching.

50K Gear Necessities

Having the proper of substances throughout your 50K could be extremely essential. It’s going to be quite a bit like your marathon gear, however let’s have a look at among the key concerns:

Gas and Hydration

As I discussed above, plan to devour 250 to 300 energy per hour. Deliver a mixture of fuels like power gels and chews with you. Have a great hydration pack on to retailer all of it and provide you with entry to water everytime you want it.

This additionally implies that a better stage of calorie consumption in comparison with a marathon means you’ll should eat typically so that you just don’t get exhausted too rapidly.

So preserve choices round, particularly ones you’ve already examined throughout coaching and that haven’t bothered your digestive system in any respect.

Chafing Cream

The very last thing you need on race day is to expertise chafing. So preserve some chafing cream round to assist everytime you really feel any irritation.

Solar Safety

You’ll be outdoors for fairly some time so ensure you have some good operating sunscreen on you, together with protecting gear like a operating hat to guard your face.

Proper Sneakers

Be certain that to search out the suitable trainers on your specific 50K path and apply in them. Get two pairs that you just alternate with

I cowl in depth why it is advisable rotate trainers, however you need to have a minimal of two to a few sneakers for ultramarathon coaching.

Snug Garments

Put on one thing that matches the climate circumstances you’ll face and that’s additionally comfy while you run. The very last thing you need is for these shorts or shirt to be distracting you on race day.

Newbie-Pleasant Ultramarathons

There are many 50K races throughout the nation which might be newbie pleasant. What which means to us is longer cutoff instances, much less aggressive ambiance in lots of instances, much less vertical and pacers allowed.

Are these the best 50K races? I’m undecided that exists, until you do a solo extremely like I did and select your personal course on the day the climate is finest!

Listed here are a couple of to take a look at:

Pacific Northwest Extremely marathons

McKenzie River 50K, Central Oregon 

Oregon’s oldest ultramarathon follows the attractive McKenzie River, that includes waterfalls, lava flows, previous development forest, and the well-known Tamolitch Pool with deep blue waters. The path is named one of the stunning within the nation with a internet elevation lack of 3,328 ft.

Rainshadow Operating, Washington, Oregon

This NW-paced race group hosts over 10 races in among the most stunning spots across the Northwest, together with the San Juan Islands and the Columbia River Gorge. Many even permit canine, so in case your canine is your coaching associate, they’ll be a part of you!

Dawn Racing, Washington, Oregon

Comparatively new on the extremely scene, Dawn Racing occasions host among the most stunning and enjoyable races within the NW. Race Director Jeremy Lengthy places on enjoyable and inclusive races with prime quality swag with a deal with security and group.

Mountain West Ultramarathons

Golden Gate Soiled 30 50K, Golden, CO

Whereas this Colorado race isn’t simple, this one is all concerning the expertise and the views. The Soiled 30 welcomes newbies whereas additionally nonetheless caters to elite athletes. Most significantly, the woman-led race acknowledges the boundaries ladies face in a male-dominated sport, and encourages ladies to take part, by reserving 50% of spots for ladies.

Aravaipa Operating Races, Arizona

Aravaipa is finest recognized for the Javelina Jundred, a 100-mile race that’s beginner-friendly. Additionally they host a number of different races in Arizona, with a deal with neighborhood. The group hosts weekly group runs, each on the observe and on the paths.

Midwest Ultramarathons

Ice Age Trails 50K, La Grange, WI

That is your likelihood to take part in one of many longest-running extremely marathons within the nation, going sturdy since 1981. The course winds by way of pure options left behind from the glaciers that retreated over 10,000 years in the past.

East Coast Ultramarathons

The Georgia Jewel, Dalton, GA

Runners can select from 35, 50, or 100 mile distances on this rugged path journey. Georgia’s longest-running extremely options gorgeous Appalachian ridgelines and a rock backyard that will provide you with a brand new appreciation for rocks…or not. The end line boats a enjoyable and energetic ambiance.

Finger Lakes 50K, Hector, NY

Situated on a community of trails outdoors of Ithaca, the course is a 16.5-mile loop that runs by way of the Finger Lakes Nationwide Forest alongside a mixture of single observe, paved and dust roads, and pastureland. The perfect half about this race is that many contributors camp out collectively the night time earlier than the race.

Highway Ultramarathons

If you wish to follow the street, however nonetheless wish to deal with an extremely, there are a couple of races on the market for you. Be warned, a few of these are very powerful races!

• Comrades Marathon (55 miles/89km) in South Africa is the biggest and oldest ultramarathon race on this planet
• Badwater Extremely Marathon – I imply it doesn’t get rather more intense!
• Self Transcendence Extremely is 52 days operating 3100 miles round a metropolis block
• Okay so mainly it’s beginning to seem like it is advisable be additional loopy to do a street extremely, however I didn’t really feel that manner doing mine, ha!!

Solo Ultramarathon

Personally, I wasn’t within the fear about will or gained’t a race occur proper throughout shut downs.

I additionally knew that this was all about me seeing if I might go the space, so I used to be okay treating it like a future with none main fan fare.

• I left the home alone about 5:30 within the morning
• I took off operating on the roads with a great plan of the place I used to be headed
• Miles 1-19 have been unbelievable and joyful
• 19 immediately I had a extreme and sharp proper knee ache. I used to be struggling to stroll and prepared to name it a day over inflicting main damage.
• I referred to as my husband to fulfill me round mile 20 and I stored strolling. There I modified sneakers and gave myself somewhat pep speak that I might simply take a couple of extra steps and see what occurred.
• Inside about 1/2 mile I used to be slowly operating once more.
• Inside a mile the knee ached, however not damage and I knew I might preserve going.
• We shifted the plan from persevering with on the street to a close-by lake that had some crushed gravel.
• David met me there and round mile 28 he was changing into my I feel I’ll have to only stroll with you buddy.
• Mile 30 hit and all these endorphins got here again so I managed to run the complete final mile.
• Completed in 6 hours and quarter-hour, which wasn’t my unique objective, however contemplating the ache, the solo day and the air high quality from fires…I used to be SO FREAKING PROUD.
• I’ve by no means cried that tough ending a race, what a large number.

I’d like to do this once more and see if I can do it ache free. SO who is aware of what subsequent 12 months will carry.

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