Ultra Simulation Run
Workout - Ultra Simulation Run
- 12min @ 7'00''/km
- 20min @ 5'50''/km
- 5 lots of:
- 2min 30s @ 5'00''/km
- 1min rest
- 20min @ 5'50''/km
- 10min @ 7'00''/km
to import the workout after you install it.
Intro
Mark Lewis’s Couch to 50k Ultramarathon | Just 6 weeks to be READY covers a solid approach to ultra training. Here are the key takeaways so you can start the workouts immediately. The full video is worth watching for depth.
Key points
- Four elements drive the plan: running, weight loss, technique and equipment, and lifestyle balance.
- The target: finish the 50 km ultra in under 6 hours while recovering in time for a 20-mile mountain race seven days later.
- Weight loss should run at around 2 lb (around 0.9 kg) per week on a ~2000 kcal diet with 1.5 to 1.75 g protein per kg of body weight.
- Mix running intensity by including slow, varied-pace runs (power walks on hills, mud sections, controlled descents) to build durability and adapt to ultra pacing.
- Run with your full race kit (vest, bottles, lubricants, phone, camera) during long sessions to catch friction or loose items before race day.
Workout example (weeks 1 to 6)
| Day | Session | Distance and pace |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Easy run | 8 km at conversational pace |
| Wednesday | Speed work (most weeks) | 6 km with intervals. Week 2 is a recovery week, the final week is easy |
| Thursday | Mixed easy runs | 6 km easy (can split into shorter segments) |
| Friday | Rest | - |
| Saturday | Long run | Build to 20 to 30 km (or longer) at ultra pace, include hills and trail |
| Sunday | Medium-long easy run | 12 to 15 km easy |
Wednesday intervals build running economy and make ultra pace sustainable. Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them covers the mechanics. Shorter-distance tactics also apply: see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Sunday’s 12 to 15 km sessions push past a standard 10k, building the endurance base needed for ultras. Use Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance as a pacing reference.
Your first full-simulation run (final day of week 6) is 10 miles (around 16 km) at easy pace. Use it to rehearse race-day nutrition and test all your kit together.
Practical tips to implement now
- Start with around 2000 daily calories, emphasizing chicken, fish, and beans for protein, with extra carbs on long-run days.
- This week, run 8 km on Tuesday at a conversational pace to rebuild your base.
- Include a brief hill-walking segment on Wednesday to adapt to mixed terrain.
- Wear your race vest on a Saturday long run and practice water refills at a park bench to simulate aid stations.
- Track your weight each week, targeting a steady drop to around 215 to 220 lb (around 98 to 100 kg) if you’re starting near 230 lb.
Closing note
Work through the six-week plan, dial in paces with the Pacing app, and watch Mark’s full video for context.
References
- Couch to 50k Ultramarathon | Just 6 weeks to be READY - YouTube (YouTube Video)