Ultra Simulation

Workout - Ultra Simulation

• 3.0km @ 6'15''/km
• 3 lots of:
  • 2.0km @ 5'20''/km
  • 5min @ 6'40''/km
  • 2min rest
• 2.0km @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/ultra-simulation-216cd27c

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Flora Beverley’s I RAN 114 KILOMETRES UP A VOLCANO?! is a compelling watch. Here’s a breakdown of the core takeaways so you can apply them to your training right away. The full video has more.

Key points

• The opening 15 km of any ultra should feel like a warm-up. Easy pace, let the body settle, and you significantly lower injury risk.
• Back-to-back efforts. Split long distances across two days (for example, 22 km on day 1, 35 km on day 2) and walk steep sections to spare the legs.
• Food strategy. Stick to carbs you know work (porridge, oats, quinoa, protein-based snacks) before and during effort. Never introduce new foods on race day.
• Water and salts. Carry water and electrolyte solution, plus a 200–500 kcal recovery snack at every pit stop.
• Pacing on varied terrain. Hold a steady ~5:20/km (~11 min/mile) on flats to save reserves; dial back on steep or technical terrain.
• Gear and safety. Mosquito net, insulated layer, waterproof bottoms, torch with red setting, emergency blanket, and first-aid essentials.

Workout example (inspired by Flora’s day 1)

Day 1, 22 km (~13.7 mi), Volcano Ultra
- Warm-up: first 15 km at an easy, conversational pace (~5:30–5:45/km).
- When the terrain gets steep, walk the big climbs and keep effort low.
- Use checkpoints for short walk-breaks (2–3 min) to refill water and eat a carb snack.
- Flat sections: ~5:20/km (or ~8:30/mi) to keep HR moderate.
- At each checkpoint: 200–500 kcal of easy-to-digest food (energy bar, fruit, or small hot-pot meal) plus electrolytes.
- Hydrate regularly; sip every 15–20 min.
- Wear compression socks for recovery.

Adjust distances and paces in the Pacing app to your training level.

Closing note

Try these approaches on your next trail run or ultra. The Pacing app tailors speed and distance to your fitness.

References

• I RAN 114 KILOMETRES UP A VOLCANO?! - YouTube (YouTube Video)