50K pace chart

The 50K (50 kilometers / 31.07 miles) is the gateway ultramarathon. Just under 5 miles longer than a marathon, but a different beast in terms of pacing, fueling, and (usually) terrain. This chart shows finishing times across paces on a flat 50K. Most real 50Ks are run on trail and considerably slower.

Training and racing 50K

50K training extends marathon training by 4 to 6 weeks of long runs, with the longest going to 30 to 40 km. On trail, hike the steep climbs, eat real food (not just gels), and prioritize time-on-feet over pace. Most 50K runners finish well below their marathon-equivalent pace, and that is normal and expected.

50K finishing times by pace

Pace (min/km) Pace (min/mi) 50K time
8:00 12:52 6:40:00
7:45 12:28 6:27:30
7:30 12:04 6:15:00
7:15 11:40 6:02:30
7:00 11:16 5:50:00
6:45 10:52 5:37:30
6:30 10:28 5:25:00
6:15 10:04 5:12:30
6:00 9:39 5:00:00
5:45 9:15 4:47:30
5:30 8:51 4:35:00
5:15 8:27 4:22:30
5:00 8:03 4:10:00
4:45 7:39 3:57:30
4:30 7:15 3:45:00
4:15 6:50 3:32:30
4:00 6:26 3:20:00
3:45 6:02 3:07:30
3:30 5:38 2:55:00
3:15 5:14 2:42:30
3:00 4:50 2:30:00

What is a good 50K time?

Runner Time What it means
Trail finisher 7:00:00 Typical first-time 50K on trail with hills.
Strong amateur (trail) 5:30:00 Experienced marathoner stepping up.
Competitive (flat road) 4:00:00 Strong road runner translating to ultra.
Elite 2:42:07 Road 50K world record (Ketema Negasa, 2023).

Frequently asked questions

Is a 50K much harder than a marathon?

On flat road, only about 18% longer. A 4:00 marathoner is probably looking at 4:45 to 5:00 on a flat road 50K. On trail with climbs, a 50K can take twice as long as a marathon. The distance is incremental; the terrain is what matters.

How should I fuel a 50K?

Mix gels with real food: peanut butter sandwiches, dates, boiled potatoes, salty snacks. Plan on 200 to 300 calories per hour. Most ultra DNFs come from GI issues, not muscular fatigue, so train your stomach as much as your legs.

Should I walk the hills in a 50K?

Yes. On anything steep, power-hiking is faster than running at the same heart rate. Save running for the flats and runnable downhills. Watch the elite trail runners: they walk too.

Other pace charts

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