How to Prepare for Your First 50K Ultramarathon: From Registration to Race Day
- Justin Biays
- Apr 10
- 9 min read
So you signed up for your first 50K.
Maybe it’s been on your bucket list. Maybe it’s a dare. Or maybe you just wanted something hard to chase. Whatever the reason — welcome. You’re not just stepping into a new distance; you’re stepping into a new mindset.
This guide is your starting point. It’ll walk you from the moment you hit "register" to the moment you cross that finish line, blistered, filthy, and proud as hell of what you’ve just accomplished.
It won’t cover every tiny detail — we’ll save the deep dives for future blogs — but it will give you the roadmap and mindset you need to prepare like a pro, even if you have a 9–5, a family, or a million other responsibilities (like most ultra runners do).
We’re going to break down all of the information we’ll cover by addressing the biggest questions we get as hybrid athlete coaches::
Click a list item jump to a section.
Timeline: How much time do I need to train for an ultra?
The reality is, this is going to vary tremendously between athletes. We will give you some concrete numbers, but hang with us for a second. Much of the ultra training timeline is going to be dependent upon fatigue management.
Sure, you could probably cram a shit-ton of running into a few weeks, run a 50k, and probably finish if you are young, healthy, exercise consistently enough…and have a touch of crazy. But to prep for and run an ultra in a way that adds to your health more than takes from it, takes time.
This timeline, of course, depends on current fitness status, how much time you can realistically devote to training on a daily and weekly basis, and even factors like age can impact how quickly we can increase volume.
As a general rule of thumb, if you can comfortably run a 5K to 10K without falling apart the next day, we recommend giving yourself at least 20 weeks to train for your first 50K.
This allows time for a proper buildup of both mileage and durability — without rushing and risking injury. It also gives you enough space to fit in deload weeks, recovery, bad days, vacations, work deadlines, and life in general.
If you cannot run 5-10 kilometers without needing a few days off of running to get back to baseline, we recommend taking some time to simply build up your aerobic base before hopping on a program. Not only does this help you better execute the 20 week timeline physically, but it gives you more time to build the endurance mentality you’ll need to complete the prep.
We’re not just trying to get you to the finish line — we want to get you there strong, healthy, and ready to race- not just survive. A well-structured 20-week plan allows you to build gradually, peak intelligently, and taper properly so you’re primed when it counts.
Scheduling Workouts: What if I’m busier than I’d like to admit?
Most of us are spending far too much time on our phones.
This isn’t where you think it’s going, though there is a point to be made here, too.
Sure, if we cut out some screen time, we may have more wiggle room in our calendar for workouts. But the point I’m actually trying to make here is this: social media can very quickly make it appear as though it’s easy to squeeze in 2 long runs, 3 mid-distance jogs, 1 recovery run, and a massage a week while foam rolling daily and hitting the ice bath every morning.
And when you’re a professional athlete or an influencer…it is. But is it really necessary?
You're not alone in the question of fitting this into your life. The reality is, most adults aren’t training full-time — they’ve got careers, families, responsibilities, and maybe even hobbies that don’t involve foam rolling. (Shocker, right?)
That’s why our programming at Dark Horse Athlete doesn’t follow the traditional ultramarathon model of stacking up 50+ mile weeks with double runs and six-hour Saturdays.
Instead, we take (and recommend most do) a hybrid approach that trims the fluff and focuses on what actually moves the needle — think 3-4 runs per week (including one long run) and 2-3 strength sessions designed to build the durability to handle race day.
You don’t need to sacrifice your entire life and abandon all other hobbies to train for a 50K. You just need to train intelligently and consistently — and give yourself enough time to adapt.
Hybrid Fitness: How do I balance lifting while training for an ultra? The Dark Horse Approach.
The other question we get a lot before clients are ready to commit to a race like this is how they can balance other aspects of their fitness - and we are SO glad they are asking.
As much as we believe running is an incredibly important- and dare we say, essential? - piece of overall health, we simply cannot afford to sacrifice strength training. Muscle mass is too important, strength is too crucial, and being sturdy is too indispensable to give up strength training.
Traditional ultramarathon programs often follow the “more is better” approach — more miles, more time on feet, more wear and tear. But that doesn’t work for most people, especially if you’re juggling a job, a family, or limited training hours. More importantly, it doesn’t always lead to better performance — just more injuries.
At Dark Horse Athlete, we train hybrid athletes — people who can run far, lift heavy, and keep their bodies from falling apart along the way.
And when it comes to prepping for your first 50K, our philosophy is clear:
Lower running volume, higher strength volume.
Our approach trims the unnecessary miles and replaces them with strategic strength training that builds a durable, powerful, and fatigue-resistant runner. Strength doesn’t just make you stronger — it improves running economy, enhances joint stability, and fortifies your body to handle uneven terrain, hills, fatigue, and volume over time.
You don’t need to train like a full-time runner to finish a 50K. You need to train like a complete athlete.
In our system, we prioritize 3–4 runs per week, including one long run and one quality speed or threshold session, paired with 2–3 total-body strength sessions. This structure gives you enough volume to build endurance, but enough power and resilience to perform when it matters most.
Future blogs will dive deeper into the how and why of this approach, but for now, know this:You’ll run smarter, lift stronger, and stay in the game longer — that’s the Dark Horse way.
Longevity Over Hero Miles: How do I stay injury-free during ultra prep?
Injury isn’t a badge of honor — it’s a training error.
And the number one reason runners get hurt? Too much, too soon.
Honestly, we could harp on the social-media-is-ruining-us-all schtick in this section as much as we did the last. Unfortunately, social media - fitness influencers in particular - have a special knack for glorifying dumb training and lifestyle practices. Grind culture in the name of “mental toughness” has led to far too many of us ignoring nagging pain, running through injury, and adding way too much, way too soon.
Luckily, we don’t have to buy-in to that BS.
To stay injury-free, follow these golden rules:
Respect the 10% rule — never increase total weekly mileage by more than 10% at a time.
While you may feel “able” to increase it by more- especially in the first few weeks- you are more than likely shooting yourself in the foot down the road. Keeping the volume increases to 10% (or less) allows not only your aerobic fitness to keep up, but your joints, tendons, and overall recovery to continue adapting as you build.
Run on tired legs, not broken ones — we use strength work as strategic fatigue before long runs.
Yes, you will (and should) run on tired legs…but you need to know the difference between soreness and injury. We won’t tell you to “listen to your body,” because I promise you, your body will not “feel like” going on a long run; BUT we will tell you to stay aware of it, be smart about it, adjust and adapt if and when you need to.
Program recovery like you program squats — foam rolling, sleep, mobility, deload weeks.
The training does. not. matter. if you are not recovering from it. Recovery is paramount to a successful prep, and it doesn’t need to be difficult. Most of recovery comes down to three things: managing volume (think: smart programming/what we established earlier in this article), sleeping well (7-9 hours per night as often as you possibly can), and eating right (more on this later).
Aside from those three foundational bricks, mobility, movement throughout the day, and even some foam rolling will assist in recuperation. If you have time for things like saunas, ice baths, and massages - and feel like they help you - great. Go for it. To be blunt, though, they won’t do a damn thing until you get your shit together in the moving, sleeping, and eating departments. Take those things as seriously as you do the training.
Cross-train with intention — cycling, rowing, and hiking build capacity without pounding joints.
Besides cross-training being great for preventing overuse injuries and building overall fitness, implementing variety into your routines provides a key mental benefit to those who do so. When you offer yourself variety, you give your brain much-needed breaks from a sport that can often feel overly-monotonous and even lead to more of a mental edge during your other training sessions.
More than that… life is fun. Use your fitness. Unless you’re wanting to set some land speed record for the race you registered for, it really doesn’t have to be that serious. Go outside, hike, cycle, or play some pickup with friends.
Incorporating full-body strength training builds a durable chassis that can handle miles, hills, and chaos without falling apart — and that’s what finishes races.
Fueling for Training: What the f*ck am I supposed to eat?
Point blank: You can’t out-train under-fueling — not in the mountains, and not in training.
Nutrition can be, even outside of specific training outcomes, one of the most nuanced elements to this whole equation.
What do I eat? How much of it? When do I eat it?
What makes it more nuanced is how individually-specific nutrition can get. So without over-complicating the basics of this topic and sticking to the context of 50k race training, here are a few core principles to follow:
Eat more than you think — especially carbs.
Training for a 50K means high caloric demand, and if you’re not keeping up with caloric demand, you wont’ be able to keep up with mileage demands either.
I highly, highly advocate figuring out nutrition baselines and rhythms, and even macro-tracking, either before you start training, or working with a coach for at least a portion of your prep. Nutrition doesn’t have to be difficult or complicated, but coaches can help you apply the simple principles in ways that work for your actual life and lifestyle.
Fuel early, fuel often during long runs (aim for 30–60g of carbs/hour).
You will have to do some testing and troubleshooting on what types of fuel works best for you, your digestive system, and your preferences.
We will sort this topic out in more detail in a future article, but this is a good guideline range to work off of.
Don’t neglect hydration and electrolytes — sodium losses are real, especially in heat.
Be prepared for this by watching your electrolyte intake leading up to your runs as well as throughout the duration of them.
Practice your race-day fueling during long runs to avoid GI surprises when it counts.
You are probably going to find a gel or gu -or whatever the hell they make these days - that makes you feel like you need to run to the bathroom instead of the finish line. Ideally, that’s not on race day. Test beforehand.
We’ll cover this in-depth in future blogs, but start now by tracking intake on your big training days and treating fuel as a performance tool, not an afterthought.
Choosing the Right 50K Race: Which one is right for me?
Not all 50Ks are created equal. Some are runnable. Some are hilly nightmares. Some have aid stations every 5 miles, others make you carry half your kitchen.
50Ks, and races in general, can vary in an infinite number of ways. You may not find your favorite one the first time you race, but hopefully this is your first one, not your last.
Here’s what to consider when picking your first 50K:
Terrain – Trails, road, or mixed? How technical is it? Can I replicate similar conditions in my regular training environment? (Maybe don’t sign up for one in Leadville, Colorado if you live below sea level in Ohio).
Elevation – How many feet of gain? How steep are the climbs/descents?
Cutoff times – What are the completion cutoff times? Is it realistic with where I am starting? Make sure your training pace gives you a buffer to work with.
Aid stations – Are you self-supported or well-fed? What kind of prep will it require?
Weather and altitude – Consider the conditions you’re training in vs. racing in.
In reality, you are not going to love every element of any race; no race is perfect - but that’s the point.
Look for a beginner-friendly race with generous cutoffs, good community support, and ideally similar terrain to what you can train on.
We’ll say it again: the goal is to finish strong — not just survive.
Conclusion: You’re Capable, But You Need a Plan
Training for a 50K is a commitment. But it’s not just about running longer — it’s about becoming more durable, more disciplined, and more mentally tough. That’s where we come in.
At Dark Horse Athlete, we take pride in building hybrid athletes who can lift heavy, run far, and stay unbreakable in the process. This blog is just the start — we’ll be diving deeper into each of these topics in upcoming posts:
How to fuel for long trail runs
The best strength lifts for ultrarunners
How to recover between big training weeks
Mental strategies for race day
And more…
If you’re ready to train for your first 50K — and do it the right way — we’ve got your back.
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