Here at UK Fitness events, we’ve noticed a lot more talk than usual about ultra marathons, especially the 50k distance. An ultra marathon is technically anything over the standard 42k marathon distance. 50k is a popular distance for those just starting out with ultra distances, especially if they have done a few marathons in preparation.
Running 50k takes some careful consideration and preparation and that’s where we can help you. This post can give you answers to the burning questions you have about 50km to miles, how to train and how long it’ll realistically take.
What is 50km in miles?
Let’s get the basics out of the way, 50k is roughly 31.07 miles.
Adding on an additional 5 miles to a marathon doesn’t sound like a lot but it can feel like you’re running another marathon, despite your training. Remember, it is literally a marathon, not a sprint so breathe and take it one step at a time.
Refer to our tools to help Conversion from Miles to Kilometres and from Kilometres to Miles
How many laps of a track is 50k?
We’re not sure why you would run 50k on an athletics track, but each to their own! If you do decide to do this, you will need a counter or lap tracking on your watch as you will lose count otherwise. Running 50k on a track is 125 laps. If you’re running on a track, we recommend getting some friends involved to run sections with you, putting on a great playlist through headphones or even a speaker system so you can keep your mind occupied is also a good idea.
Remember a track will be flat, so take this into account with your pace, you don’t want to get too fast and burn out before the end. Running on a track can be intense and boring, rotate laps every few miles if you can to keep it interesting.
How many steps is a 50k?
On average, with a stride of 2.1 to 2.5 feet long 50k will be around 65165 steps. If you have a shorter or longer stride length this will obviously change your step count. Rest assured that you’ll complete your daily step count and then some!
How long should a 50k take for me to run?
This all depends on your pace, the terrain you are running on and your general fitness. Most 50k races have a certain cut off time of around 10-12 hours, the best thing about an ultra race is being able to take your time, rest and refuel when you need to and take in the sights around you.
Most people will take on average around 7-8 hours to complete a 50k if they have decent fitness and are used to this type of long distance running. Ultra-marathons often take place in the countryside so with hills to contend with, it might take you longer than you think. Prepare correctly with plenty of fuel, and water and make sure you’re aware of where the next marshal points are so you can get water and refreshments as needed.
How can I begin a 50k training plan?
The trick for any training is to do more hours per week than the time you want to complete the race in. So if you’re looking to complete it in around 7 hours, you’ll need to do around 9 hours of training per week to keep your legs active and strong and get used to being out for that many hours.
It can be hard to think about your fuel situation when training, but your training runs are the perfect time to get it right. You can play about with what works for you and make sure you have the right amount of fluids or somewhere to top up on water if needed. For trail ultra-marathons, we recommend taking sweet and savoury foods, as well as gels and salt sticks if you can. It is important to think of what will work for you and what you can carry easily.
There are a lot of plans out there for running 50k, and it is worth thinking of how your marathon training works for you, and then adding on a couple of miles here and there onto your longer runs to get your body used to the longer distances.
Running 50k will be tough on your body, so make sure you are properly stretching, resting and keeping up with intervals, hill reps and strength and conditioning training during your training. It’s not for the faint-hearted but think of the sense of achievement you’ll have once you’ve done it!
