100 Mile Ultra Training & Supporting the North Downs Way 50 - Time On Feet

Aug 13, 2025

Intro: This is a quick summary of 100 Mile Ultra Training & Supporting the North Downs Way 50 from Time On Feet. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Peak week focuses on a 50 km long run (≈31 mi) while keeping most of the effort in heart‑rate zones 1‑2 and only nudging into zone 3 briefly.
The author emphasizes a strict “zone 1‑2” policy for easy runs, using a HR monitor to avoid early fatigue.
Cross‑training (hip/glute strength, kettlebell work, and a 20‑minute sea swim) is used for recovery and injury prevention.
Weekly mileage goal is ~100 km (≈62 mi) with flexibility to drop back when needed (e.g., leg vein inflammation).
Recovery tactics include rest days, compression socks, better sleep, and listening to body signals.

Workout Example:

Long‑Run (Peak Week) – 50 km (≈31 mi)
- Start at a comfortable pace, aim to stay in HR zone 1‑2 (easy aerobic). 
- If heart‑rate creeps toward zone 3, back off to a slower effort. 
- Include a few short pickups (30‑60 sec) in zone 3 if you feel strong, then return to zone 1‑2. 
- Hydrate & fuel regularly; practice race‑day nutrition (e.g., ice‑cream break). 
- Post‑run: 10‑15 min of light stretching + optional 20‑min cold sea swim for recovery.

Practical Tips:

Use a heart‑rate monitor to keep most of the run in zone 1‑2.
Schedule a full rest day after heavy weeks; listen to any signs of inflammation.
Mix in 2‑3 short strength sessions per week (hips, glutes, core) and a brief swim for active recovery.
Prioritize sleep the night before a long run to boost recovery.

Closing Note: Give this 50 km zone‑controlled long run a try, then tweak the paces to fit your own heart‑rate zones in the Pacing app. Have fun, stay safe, and enjoy the trails – and don’t forget to watch the full Time On Feet video for the full story!