20-Mile Mixed-Terrain Test Run
Workout - 20-Mile Mixed-Terrain Test Run
- 4.8km @ 8'15''/mi
- 25.7km @ 8'15''/mi
- 1.6km @ 10'00''/mi
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Intro
Here’s a breakdown of “IT’S TIME TO MAKE A DECISION | GUCR: YES or NO?” from Run4Adventure. This gives you a taste of what Lloyd does in the video so you can run the session yourself. For the full context, watch the original video.
Key points
- Lloyd uses a 20-mile mixed-terrain route as a fitness test for his 145-mile Grand Union Canal Race bid, gauging readiness on the run.
- The session mixes road (tarmac/hard-standing) and trail to mimic race conditions while checking ankle health and fitness.
- What to bring: build a 20-mile loop in Strava’s Route Explorer, pack 1.5 L of water, test your race fueling (gels and a 160-cal sports drink), and aim for 8-8:30 min/mile (5:00-5:30 min/km).
Workout example
20-mile mixed-terrain test run
- Map the route. Open Strava, use Route Explorer to find a 20 mi loop with roads, hard-standing, and trail.
- Start on tarmac for the first 3 miles as a warm-up, then move onto riverside trails.
- Target pace: 8-8:30 min/mile (roughly 5:00-5:30 min/km), adjusting based on how the ankle feels.
- Fueling: 1.5 L water, a standard gel (Maurten works well) plus one with caffeine, sipping the 160-cal drink across the run.
- Check-ins: review your ankle, hamstring tension, and mental state at each 5 mi mark.
- Wind down: return to the start at about 19.8 mi total and write down what you noticed to inform your ultra decision.
Closing note
Try this 20-mile session, adjust the length or terrain to fit your schedule, and log your paces in the Pacing app to dial it in for you. Happy running.