LAST LONG RUN IN THE UK | Training for TDS UTMB vlog series | Ep 4 | Run4Adventure - Run4Adventure

Intro: This is a quick summary of LAST LONG RUN IN THE UK | Training for TDS UTMB vlog series | Ep 4 from Run4Adventure. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Double‑dip hill repeats: Lou tackles every big hill by going up, down, then immediately repeating the ascent – a fun way to add serious vertical gain without boring single‑hill repeats.
• Long‑run endurance: The group covered ~18 mi (just over) with about 2,500 ft of elevation, mixing technical moorland trails, steep climbs, and short tarmac sections.
• Low‑intensity focus: He stresses keeping the heart rate low, controlled breathing, and staying relaxed on technical terrain.
• Group motivation: Running with the TNT crew adds morale, but the “double dip” can be done solo or with any pals.

Workout Example (adaptable):

1. Choose a route with 3–4 sizable hills (total distance ~15–20 mi).
2. For each hill: up → down → up → down (two reps per hill).
3. Keep effort moderate – aim to stay in a comfortable heart‑rate zone, focusing on steady, controlled breaths.
4. After the hill series, finish the run at an easy pace, enjoying the terrain.

Result from Lou’s run: ~18 mi, 2.5 k ft elevation, plenty of “double dip” reps, and a solid mental boost.

Closing Note: Grab your shoes, map a hilly loop, and try the double‑dip hill repeat today – then feel free to customize the distances and paces in the Pacing app to match your own fitness. Have fun and keep those legs strong for the mountains ahead!

References

• LAST LONG RUN IN THE UK | Training for TDS UTMB vlog series | Ep 4 | Run4Adventure - YouTube (YouTube Video)

Workout - Loy's Double-Dip Long Run

• 15min @ 7'00''/km
• 3 lots of:
  • 5min @ 7'00''/km
  • 2min @ 5'30''/km
  • 2min @ 8'00''/km
  • 2min @ 5'30''/km
  • 2min @ 8'00''/km
• 10min @ 9'30''/km

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