Ultra Simulation Long Run

Workout - Ultra Simulation Long Run

• 10min @ 12'30''/mi
• 0.0mi @ 11'50''/mi
• 15min rest
• 0.0mi @ 14'38''/mi
• 10min @ 13'00''/mi

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Ryan Clayton’s Hard Training Block COMPLETE covers an ultra-marathon training progression worth studying. The video has details that translate directly into workable sessions. Check the full video for complete context.

Key points:

• Two consecutive weeks of hard training at around 70 miles each week to build the aerobic base needed for a 50-mile ultra.
• The centerpiece: a 30-mile run split into three circuits (roughly 10 miles per loop), with steady pacing, fueling strategy, and active recovery.
• Pacing breakdown: hold about 11:50 per mile for the opening 20 miles (about 19 hours 43 minutes for 100 miles) and shift to roughly 14:46 per mile over the final 10, only slightly slower than a 24-hour ultra target pace.
• On-course strategy: gels (100 cal and 90 cal) with Gatorade at designated stops; practice refueling breaks (10 min and 30 min); watch the data to track effort and fatigue; do regular stretching and mobility drills for knees, hips, and calves.

Workout example:

1. Lap 1: 10.4 miles at an easy effort, focused on freeing up the calves and hip flexors.
2. Lap 2: add a 3.5-mile trail variant, bringing the loop to about 14 miles.
3. Lap 3: finish out the 30-mile total. Target around 14:30 per mile on the final 10 miles to match a 24-hour race target.

• Fuel: two gels (100 cal and 90 cal) in the first 10 miles; Gatorade (roughly 400 cal, 64 oz) ready at the 20-mile aid station; refill water as needed.
• Recovery: post-run stretching, foam roller on hips, hamstrings, and glutes; watch for knee pain or plantar fasciitis flare-ups.

Closing note: try this long, paced session and adjust the target speeds to match your own profile in the Pacing app. Push toward your 50-mile target.

References

• Hard Training Block COMPLETE - YouTube (YouTube Video)