Couch to 50K:Beginner’s Guide to UK Ultras in 2025
Are you hooked on your 5K or parkrun and wondering, “What’s next?”
Ultra running could be your perfect adventure!
More UK runners than ever are going Couch to 50K, stepping up to trails, and discovering a new sense of purpose in their running journey.
We specialise in helping beginners transition safely and confidently from 5K to 50K.
Why Go Couch to 50K?
Lots of people are skipping the marathon distance or even half-marathon and jumping up straight to 50K trail marathons. Why? Well maybe they are more achievable, more spectacular and certainly can be more rewarding!
The traditional way is to progress through the distances in order, but we believe with the correct training and progression in place, we can help step up to the longer distances. Here is some short and sharp advice on going Couch to 50Km.
A Clear, Long-Term Goal to keep you motivated beyond parkrun.
Exploring Nature on beautiful UK trails and coastal paths.
Mental and Physical Growth through structured progression.
Community: The UK ultra scene is welcoming, fun, and supportive.
Step 1: Build Your Base
Before chasing big miles, we will help you to establish:
3–4 runs weekly: to develop aerobic endurance and improve your running economy.
A weekly long run of 10–15 miles: Helps your body adapt to longer distances gradually without overwhelming it.
Comfort running on mixed terrain: trails, hills, and uneven surfaces—is essential because ultra races often cover varied ground. This builds strength, balance, and proprioception, reducing injury risk when you encounter rough or technical trails.
We recommend 6–12 months of gradual build-up for first-time ultra runners.
Step 2: Choose the Right Ultra
Look for beginner-friendly UK ultras like:
Race to the Stones (100K or 50K): A scenic, well-supported route with clear markings, making it ideal for first-timers.
Chiltern Wonderland 50: Known for its stunning trails and friendly community atmosphere.
The Serpent Trail 50K: A manageable distance with moderate elevation, perfect for those new to ultras.
Choosing races like these helps you build confidence and experience without the pressure of extreme terrain or complicated logistics. It’s also beneficial to research the race profile, weather conditions, and cut-off times before committing.
Step 3: Train Smart
Back-to-back long runs: On weekends 15 miles on Saturday followed by 10 miles on Sunday—mimics the fatigue experienced during ultra races. This strategy conditions your body to recover quickly and keep moving even when tired.
Strength training to protect joints and improve endurance: Exercises focusing on core stability, glutes, hips, and legs help protect your joints from repetitive impact and improve running efficiency over uneven terrain.
Nutrition practice during long runs to find what works for you: Experiment with gels, bars, hydration mixes, and timing to find what works best for your digestion and energy needs. Proper fuelling and hydration prevent bonking and gastrointestinal issues on race day.
Effective ultra training goes beyond simply racking up miles. Our coaching plans will help you become advenureproof. Balancing these elements creates a holistic training plan that enhances endurance, strength, and race-day readiness.
Step 4: Mindset & Recovery
Ultra running is a mental game. Learn to embrace:
Positive self-talk: positive self-talk, visualization, and setting small, achievable goals during runs help maintain motivation and focus.
Rest days and active recovery: allow muscles to repair and prevent overtraining syndrome.
Consistency over perfection: Consistency in training, even if it’s not perfect, is far more effective than sporadic bursts of intense effort. Embrace flexibility, listen to your body, and be patient with setbacks.
Ready to Go Couch to 50K?
Beyond Ultra coaching plans are designed for people with real lives—balancing work, family, and training, while preparing you to step confidently into your first ultra.
👉 Book your free consultation here
👉 Explore our ultra coaching plans
