NDW50 Foundational Long Run
Workout - NDW50 Foundational Long Run
- 10min @ 7'30''/km
- 120min @ 6'30''/km
- 10min @ 7'30''/km
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Intro
Time On Feet recently shared a workout called Hoka Event & Clifftop Long Run: 50 Mile Ultra Training Week 1. Worth watching in full. The key takeaways are summarized below so you can try the session straight away.
Key points
- Flexibility and listening to your body: Ben split Monday’s run in two and used two rest days when his resting heart rate spiked and fatigue set in. Recovery is critical after intense speed work.
- Time-on-feet principle: target a number of hours weekly (Week 1 goal: 6 hours). Build by adding roughly 30 minutes per week.
- Long easy run: a 2.5-hour outing covering around 16 miles along the Brighton coast, run at a relaxed pace with walking breaks on steep terrain.
- Progressive overload: the next week, add another half-hour of weekly time on feet at the same conversational pace.
Workout example
Week 1 long run (clifftop run):
- Duration: ~2.5 hours (≈ 16 mi).
- Route: depart Brighton east along the shoreline.
- Turnaround: after about 1 hour 15 minutes, reverse direction back to the start.
- Pace: conversational effort. Walk steep sections.
- Goal: build aerobic capacity, take in the scenery, and get comfortable holding composure in windy conditions (gusts reaching 40 mph).
Practical tips
- Break runs into segments if needed and watch heart rate. Take rest days when you feel heavy or tired.
- Dial back effort on long runs. Speed isn’t the goal. Focus on accumulating volume.
- Add 30 minutes a week for steady progression.
- Use the Pacing app to adjust distance and speed for your fitness.
Closing note
Try this relaxed long run this week. Tailor mileage and duration to your current fitness with the Pacing app, and take in the coastal landscape. Build weekly hours steadily and stay adaptable.