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How to Train for Your First 50-Mile Ultra: A Complete Guide for Beginners

Training for your first 50-mile ultra marathon is both exciting and challenging. Preparing your body and mind to tackle 50 miles takes more than just running long distances. You need a structured approach, a solid training plan, mental toughness, and the right gear. If you're considering hiring a UK ultra running coach, you're on the right path, as professional guidance can make all the difference in achieving your ultra running goals. This guide will walk you through how to train for your first 50-mile race and explain how a coach, like James Gibson at James Gibson Coaching, can help you improve your performance.

Guided running in Langdale
Guided Running day in the Lake District

Introduction to Ultra Running

Ultra running refers to any race longer than the standard marathon distance of 26.2 miles. A 50-mile ultra marathon is a significant milestone for any runner. These races usually take place on rugged trails, and the journey involves more than just physical stamina; it demands mental resilience, strategic pacing, and proper fueling. Training for such a long distance can be overwhelming, but following a structured plan or having a running coach structure sessions for you can make the difference between a successful race and a DNF (Did Not Finish).


Why 50 Miles is Different from a Marathon

Training for a 50-mile race is quite different from marathon training. While marathons focus on speed and pacing over 26.2 miles, ultras require a different mindset, if you want to know the difference between a Marathon and an Ultra Marathon? follow this link. The terrain can be varied, the race can last anywhere from 8 to 12 hours (or longer), and managing fatigue, food, and hydration becomes a top priority. The pacing is slower, but the physical and mental challenges are more intense.


Start with a Solid Running Base

Before diving into ultra marathon training, make sure you’ve built a solid running base. You should be comfortable running 30-40 miles per week consistently. If you haven’t completed a marathon or longer-distance race before, consider doing so before attempting a 50-mile ultra.

Jack Oliver running over Conwy Mountain
Running the Snowdonia Skyline in Wales

Building Endurance for 50 Miles

Increase Mileage Gradually

The key to ultra running success is building your endurance over time. One of the most effective ways to avoid injury is to follow the 10% rule: never increase your weekly mileage by more than 10%. This allows your body to adapt to the increased strain without overloading it.


Long Runs and Back-to-Back Long Runs

Long runs are crucial in your training, especially when preparing for ultra distances. For a 50-mile race, aim to build your long run distance to at least 20-30 miles. Many ultra runners also incorporate back-to-back long runs, where you do two long runs on consecutive days (e.g., 20 miles on Saturday and 15 on Sunday). This helps prepare your body to run on tired legs, which is exactly what you’ll face during the race.

John Kelly, Sabrina Verjee and James Gibson
John Kelly, Sabrina Verjee and James Gibson on John's record breaking Wainwright Round

Speed Work for Ultra Running

Speed work is still important in ultra training. Incorporating intervals, hill repeats, and tempo runs can improve your running efficiency, helping you maintain a steady pace over long distances. While you won’t be sprinting in a 50-mile race, these sessions can make your long runs feel easier and help improve your overall endurance.


Fueling for Ultra Distance

Daily Nutrition

What you eat daily is just as important as what you consume on race day. Ensure you’re fueling your body with the right balance of carbohydrates, fats, and proteins. Whole foods like vegetables, lean meats, grains, and healthy fats will provide the nutrients you need to recover from long training runs and get stronger.


What to Eat During Long Runs

During a 50-mile race, you’ll need to continuously replenish your energy. Practice eating during your long training runs so you can figure out what works best for your body. Popular options include energy gels, sports drinks with electrolytes, bananas, pretzels, or peanut butter sandwiches. Make sure to balance quick-digesting carbs with real food for sustained energy.


Mental Toughness Training

Visualisation Techniques

The mental side of ultra running is just as critical as the physical. Visualisation is a powerful tool for ultra runners. Spend time imagining yourself on the race course or challenge, pushing through the tough moments, and crossing the finish line. This can help you prepare for the mental challenges of the race or challenge.


Pushing Through Discomfort

Discomfort is inevitable in a 50-mile ultra. There will be moments when fatigue, soreness, or doubt start creeping in. Training in tough conditions and running through discomfort during training will prepare your mind to deal with these tough moments in the race. The ability to push through when your body wants to quit is a hallmark of ultra running.

James Gibson winter Wainwrights
James Gibson on his record breaking Winter Wainwright Round (Steve Ashworth)

Building Your Personalised Training Plan

Sample Weekly Training Plan

Here’s a simple structure you can follow when preparing for your first 50-mile race:

  • Monday: Rest or active recovery (yoga, stretching, light spin on a bike)

  • Tuesday: Speed work (intervals, tempo run or a targeted training block)

  • Wednesday: Medium-long run (70 minutes - 90 minutes)

  • Thursday: Easy run (45 minutes to 1 hour)

  • Friday: Rest day or cross-training

  • Saturday: Long run (2 -4 hours)

  • Sunday: Recovery run or medium-long run (80+ minutes)


Recovery and Rest Days

Rest days are essential for ultra training. Your muscles need time to recover, rebuild, and get stronger. Make sure to prioritise sleep, proper nutrition, and activities like foam rolling or stretching to aid in recovery.


Cross-Training and Strength Work

Cross-training, such as swimming or cycling, and strength training can complement your ultra running training. Strengthening your core and leg muscles can improve your running form and prevent injuries. Exercises like squats, lunges, and planks are great for building the necessary strength for ultra running.

Biking in the Fisherfields
Jack Oliver cyling out of Carn Mor in the Fisherfields

Choosing the Right Gear for Ultra Running

Trail vs. Road Shoes

For a 50-mile ultra marathon, especially if it’s on trails, you’ll need the right pair of trail running shoes. These shoes offer more grip and support for uneven terrain. For road ultras, cushioned road shoes that offer long-lasting comfort are key. If the ultra marathon is more focused in the mountains (fells), then a more rugged grip with deeper lugs would be advised to offer better grip. Read the review on the INOV8 MUDTALON SPEED, as I have found these perfect for this type of terrain.

INOV8 MUDTALON SPEED in Glencoe, Scotland
INOV8 MUDTALON SPEED in Glencoe, Scotland

Hydration Packs and Fueling Systems

For ultra marathons, hydration is critical. Consider using a hydration vest or pack that allows you to carry water, energy gels, food and other essentials. Experiment during your long runs to find what’s most comfortable for you.


Tapering Before Race Day

In the final two to three weeks leading up to race day, you’ll want to reduce your mileage to allow your body to fully recover. This tapering period ensures that you arrive at the starting line feeling fresh and ready to perform at your best.


Race Day Strategy

Pacing Yourself

One of the biggest mistakes first-time ultra runners make is starting too fast. In a 50-mile race, pacing is everything. Start slower than you think you need to, conserve energy early on, and focus on maintaining a steady, comfortable pace throughout the race.


Breaking the Race Into Sections

Instead of thinking about the entire 50 miles, break the race down into smaller, more manageable sections. Focus on getting from one aid station or checkpoint to the next, or mentally divide the race into 5-10 mile segments. This will make the race feel less overwhelming and help you stay focused.


Guided Running and Route Recces

Guided running on the Bob Graham
Guided Running on Leg One of the Bob Graham in the Lake District

One of the most iconic and scenic ultra running experiences in the UK is training or racing in the Lake District. If you're preparing for a 50-mile ultra, events like The Lap or the Lakeland 50 offer the perfect terrain to test your skills. These events take you through rugged trails, steep climbs, and breathtaking landscapes that are both challenging and rewarding. Participating in a guided running experience in the Lake District can be invaluable. With local experts, like James Gibson, you’ll get hands-on guidance on how to navigate the course, pace yourself on tough climbs, and manage your nutrition in real-time. Running in the Lake District is a chance to immerse yourself in one of the most beautiful parts of the UK while sharpening your ultra running skills. Whether you're doing a race or training, having expert guidance on these trails can give you the confidence and experience needed for race day success.


Why You Should Hire a UK Ultra Running Coach

Expert Guidance and Customised Plans

A UK ultra running coach can provide you with expert guidance and a tailored training plan based on your individual needs, fitness level, and race goals. Rather than following a generic training plan, a coach will consider your strengths, weaknesses, and schedule to create a plan that works specifically for you.


Accountability and Motivation with James Gibson Coaching

Having a coach like James Gibson offers more than just a training plan — it provides accountability. When you have someone tracking your progress, providing feedback, and keeping you on track, you're more likely to stay consistent and motivated. James Gibson Coaching specialises in ultra running and has a proven track record of helping athletes improve their performance, whether it’s completing their first ultra or setting personal records.

Running the Frog Graham
Guided Running in the Lake District

Conclusion

Training for your first 50-mile ultra marathon is a rewarding journey that requires a careful

combination of physical training, mental preparation, and strategic planning. As you follow your training plan, focus on building endurance, fine-tuning your nutrition, and developing the mental toughness required for such a demanding event. Along the way, don’t hesitate to adjust your strategy as needed — every runner is different, and what works for one person may not work for another.


While self-training is certainly an option, working with a UK ultra running coach like James Gibson can significantly improve your chances of success. With expert guidance, personalised plans, and ongoing support, you’ll be able to train more effectively, avoid common mistakes, and stay motivated throughout the process. A coach can also help you tackle the challenges of ultra running, ensuring you’re ready for race day, both physically and mentally.


FAQs

1. How long does it take to train for a 50-mile ultra marathon?

Most runners spend 4-6 months training for a 50-mile ultra marathon. The exact timeline depends on your current fitness level, running experience, and how consistently you can follow a structured training plan.


2. What is the best way to fuel during a 50-mile ultra marathon?

During a 50-mile ultra, aim to consume 200-300 calories per hour, focusing on easily digestible foods like energy gels, chews, fruits, and simple sandwiches. Practice fueling during your long runs to figure out what works best for your body, everyone is different.


3. Do I need to run every day while training for an ultra?

No, rest and recovery are just as important as your training runs. Most ultra training plans include 4-6 days of running per week, with rest days and cross-training incorporated to help prevent injury and burnout.



5. What type of gear do I need for a 50-mile ultra marathon?

Invest in high-quality trail, fell or road running shoes (depending on your race terrain), a hydration system (such as a vest or bum bag), and comfortable, moisture-wicking clothing. You’ll also need fuel like gels, bars, and real food to carry with you, as well as a head torch if the race/ challenge starts or ends in the dark.


Training for your first 50-mile ultra marathon is a challenging but deeply rewarding process. By following a structured plan, building mental toughness, and ensuring you have the right gear, you’ll be well-prepared to cross the finish line. And if you want to maximise your chances of success, hiring a UK ultra running coach like James Gibson will provide you with the support and guidance you need to take your training and race-day performance to the next level.


Good luck with your training, and remember: it’s not just about finishing the race — it’s about enjoying the journey that takes you there! If the challenge of 50 miles isn't enough, then perhaps training for 100 miles is the next step? Follow this: How to prepare for 100 miles of Ultra Running: Ultimate Training Guide.

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