28 mile Training Run - We’re getting serious now! - Ryan Clayton

Aug 13, 2025

Intro: This is a quick summary of 28 mile Training Run - We’re getting serious now! from Ryan Clayton. 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:

Heat training (running in 80 °F) acts like altitude training; it builds tolerance if done safely.
Hydration & cooling: bring a cooler with ice, two big water bottles, extra Gatorade, and a buff that can be dipped in ice water to keep your face cool.
Nutrition plan: two gels at a time (≈450 kcal total) + a bottle of Gatorade (≈190 kcal) + an electrolyte mix. Keep calories and electrolytes topped up.
Pacing & effort: target 25–30 mi (7‑mile loop repeated). First lap 7 mi in 1 h 13 min (≈10:30 min/mi), overall average ~11:5 min/mi, heart rate kept in the 130 bpm zone.
Tech: Use a heart‑rate monitor and power meter (Coros Vertix) for real‑time data to guide effort.

Workout Example:

Goal: 28 mi trail run (target 25–30 mi) in ~5‑6 hours.
Loop: 7 mi loop repeated 4‑5 times.
Pace: Aim for 11–12 min/mi (adjust based on effort; keep HR ~130 bpm).
Hydration: Carry two large bottles of Gatorade, four water bottles, and a cooler with ice water. Refill at a gas station if needed.
Nutrition: Take 2 gels every 1–1.5 hours (≈450 kcal) plus electrolyte mix. Use a buff soaked in ice water to stay cool.
Recovery breaks: 5‑minute walk/stop when legs feel heavy; resume when feeling good.

Closing Note: Give this long‑run workout a try, adjusting the distances and paces to fit your own training plan in the Pacing app. Stay hydrated, keep the ice handy, and enjoy the miles—your next ultra will thank you! 🚀