The Endure 24 Challenge

Workout - The Endure 24 Challenge

• 10min @ 8'00''/km
• 4 lots of:
  • 8.0km @ 7'00''/km
  • 4min rest
• 10min @ 8'00''/km

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Intro: Here’s what you need from ENDURE24 READING | Training for TDS at UTMB vlog series | Ep 3 by Run4Adventure. Key takeaways so you can try the workout. Watch the full video for the rest.

Key points

• Looped endurance: an 8 km (5-mile) loop across mixed terrain with sharp climbs. Lou runs the loop repeatedly over 24 hours, aiming for 80 mi (around 130 km).
• Run-walk strategy: early splits were fast (43 min), then she shifted to “run-easy-walk” to control heart rate, spare the muscles, and stay fresh for the duration.
• Nutrition and hydration: aid stations have frequent refills. Morton gels and bars (about 220 kcal each) plus whole foods like pizza and gummy bears.
• Gear: Fenix HM65R-T head-torch, waterproof jacket, reusable cup, 750 ml water, spare shoes, Salomon Adv Skin 12 vest, massage gun for recovery.
• Mental tricks: think of 24 hours as many short loops, not one long slog. Use crowd energy, music, and reset breaks every 12 to 14 mi.

Workout example (tweak for your level):

1. Warm-up: 10 min easy jog with dynamic stretches.
2. Loop: 8 km at relaxed pace (about 65% max HR).
3. Break: walk the steepest climb after each loop, top up water, grab a bite.
4. Repeat: more 8 km laps.
5. Long-run goal: try for 60 mi (around 96 km) in your first 12 hours, then hold the same rhythm.
6. Night running: dim the head-torch once it’s dark and slow the pace to protect night vision and save energy.

Practical tips to try today:

• Find an 8 km loop or park circuit and run it 3 to 4 times, alternating 5 min run and 2 min walk on the hills.
• Pack a small water bottle and portable fuel. Practice refueling at a station.
• Test a head-torch in the dark before committing to a night run.
• Track loop times and HR. Stay in your easy zone (around 1.3 x resting HR).

Closing note: Try the Endure 24 loop, adjust distance and pace to suit you, and log it in the Pacing app.

References

• ENDURE24 READING | Training for TDS at UTMB vlog series | Ep 3 | Longest Run | Run4Adventure - YouTube (YouTube Video)