Hard Training Block COMPLETE - Ryan Clayton

Aug 13, 2025

This is a quick summary of Hard Training Block COMPLETE 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

Two back‑to‑back “hard weeks” with ~70 mi/week to build endurance for a 50‑mile ultra.
Main training run: 30 mi split into three laps (≈10 mi each) with a focus on pacing, nutrition, and recovery.
Pace insight: first 20 mi at ~11:50 /mi (≈19 h 43 m 100‑mi pace) and final 10 mi at ~14:46 /mi, just a few seconds slower than a 24‑hour target pace.
Practical tips: use gels (100 cal & 90 cal) and Gatorade at aid stations; practice stop‑and‑refuel (10‑min, 30‑min stops); monitor data for pacing and fatigue; do regular mobility work for knees, hips, calves.

Workout Example 1️⃣ Lap 1 – 10.4 mi easy, focus on loosening calves and hips. 2️⃣ Lap 2 – add a 3.5 mi trail extension, total ~14 mi. 3️⃣ Lap 3 – finish the 30‑mile total; aim for ~14:30 /mi on the last 10 mi to match a 24‑hour pace.

Fuel: two gels (100 cal + 90 cal) after the first 10 mi; Gatorade (≈400 cal, 64 oz) at the 20‑mi stop; water as needed.
Recovery: post‑run stretch, foam roll hips, hamstrings, glutes; monitor knee and plantar‑fasciitis symptoms.

Closing Note Give this high‑volume, paced run a try and tweak the paces to fit your own training in the Pacing app. Good luck, and keep pushing toward that 50‑mile goal!