Ultra Long Run Simulation

Workout - Ultra Long Run Simulation

• 10min @ 12'30''/mi
• 2 lots of:
  • 0.0mi @ 11'15''/mi
  • 4min rest
• 0.0mi @ 11'15''/mi
• 10min @ 13'20''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/ultra-long-run-simulation-24d8cfea

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Looking for a solid breakdown of Ryan Clayton’s “28 mile Training Run - We’re getting serious now!”? This guide walks you through the key takeaways so you can attempt it yourself. Watch the full video for the complete picture.

Key points

• Heat training (80°F conditions) mimics altitude effects and builds heat tolerance when approached properly.
• Hydration and cooling: pack a cooler with ice, two large water bottles, extra Gatorade, and a wet buff to cool your face throughout.
• Nutrition plan: two gels per round (about 450 kcal) paired with a Gatorade bottle (about 190 kcal) and electrolyte supplementation keeps you fueled and balanced.
• Pacing and effort: target 25-30 miles on a 7-mile loop (repeat 4-5 times). Start the first lap at 7 miles in 1 hour 13 minutes (about 10:30 min/mi), settle into an 11:5 min/mi average, maintaining heart rate around 130 bpm.
• Tech: pair a heart-rate monitor with a power meter (Coros Vertix) to track effort in real time.

Workout example

• Goal: complete 28 miles of trail running (aim for 25-30 total) in 5-6 hours.
• Loop: four to five repetitions of a 7-mile circuit.
• Pace: target 11-12 min/mi, adjusting for how your legs feel. Keep HR steady near 130 bpm.
• Hydration: bring two large Gatorade bottles, four water bottles, and a cooler filled with ice. Top off at a nearby gas station if supplies run low.
• Nutrition: take 2 gels every 60-90 minutes (about 450 kcal) with electrolyte supplementation. Use an ice-soaked buff to regulate body temperature.
• Recovery breaks: walk or stop for 5 minutes if fatigue sets in. Pick back up once you feel ready.

Closing note

Try this long run with your own distances and tempos through your Pacing app.

References

• 28 mile Training Run - We’re getting serious now! - YouTube (YouTube Video)