Mounds of Opportunity Hills
Workout - Mounds of Opportunity Hills
- 15min @ 6'30''/km
- 5 lots of:
- 3min @ 5'00''/km
- 3min rest
- 15min @ 7'00''/km
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Intro
The Running Channel put together I Trained Like An Ultrarunner For A Week And I Learned. Worth a watch. Below are the points and a sample week you can try today. The full video has the complete walkthrough.
Key points
- Consistency and volume: elite ultrarunners build mileage through easy-paced runs, back-to-back sessions, and focused quality workouts, all while managing work and personal life.
- Mental tools: self-regulation, positive self-talk, and visualization help against fatigue and sustain drive.
- Nutrition basics: fuel with carbs before heading out, drink electrolytes on runs over an hour, and get protein and carbs within 2 hours post-run.
- Flexibility: the plan fits your schedule. Swap a 70-minute run for 45 minutes, use walking on rest days, or replace hill work with short repeats.
Workout example (all distances in miles)
| Day | Session | Structure and pace |
|---|---|---|
| Day 1 | Double-day run | 70 min easy (≈ 7 mi) → 30 min easy (≈ 3 mi). No set pace, just easy effort. |
| Day 2 | Hill session | 15 min warm-up, then 5 × 3-min hill repeats (≈ 0.3 mi each) with easy jog down. Finish with 15 min cooldown. |
| Day 3 | Split run | 45 min easy (≈ 4.5 mi) in the morning, then 60 min easy (≈ 6 mi) later. |
| Day 4 | Rest + yoga | Light yoga and mobility. No running. |
| Day 5 | Run + walk | 60 min easy run (≈ 6 mi) + 60 min brisk walk (≈ 3 mi). |
| Day 6 | Tempo day | 30 min walk (≈ 1.5 mi) → 60 min tempo run (≈ 6 mi) at ~10% faster than easy pace. |
| Day 7 | Long run | 90 min run (≈ 9 mi) broken into 3 × 30-min segments. Steady effort, refuel every 30 min. |
Practical tips to try right now
- Plan runs around work: slot a 45-minute run between meetings, like the host did on Day 3.
- Use self-talk: find a mantra (like “mounds of opportunity”) and repeat it when climbing.
- Fuel before you go: eat a banana or oatmeal with honey 30-45 minutes before running.
- Post-run recovery: grab something protein-rich (Greek yogurt and berries work well) within 2 hours.
- New to double-days? Start with a 30-minute run and a 20-minute run, then build from there. The Running Channel’s “Should You Run Twice A Day?” has guidance.
Closing note
Try running ultrarunner-style for a week and use the Pacing app to dial in effort levels. You’ll build mileage and get more comfortable with back-to-back running days.