Loy's Double-Dip Long Run

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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Intro: “LAST LONG RUN IN THE UK | Training for TDS UTMB vlog series | Ep 4” from Run4Adventure is worth watching for the full picture. The key takeaways are below so you can run this workout today.

Key points:

• Double-dip hill repeats: Lou goes up each major hill, comes down, then runs it again without rest. A creative way to rack up vertical without the tedium of single repeats.
• Long-run endurance: the session was just over 18 mi with roughly 2,500 ft of vertical, mixing technical moorland running, steep pitches, and brief road stretches.
• Low intensity: keep heart rate steady, breathing controlled, and stay composed on tricky ground.
• Group motivation: training with the TNT crew helps, but you can do the double dips solo or with friends.

Workout example (adaptable):

1. Pick a hilly route of 15-20 mi with 3-4 prominent climbs.
2. On each hill: up, down, up, down (two passes per hill).
3. Run at moderate intensity. Stay in a comfortable heart-rate band with steady breathing.
4. After the hill work, cruise the remaining distance easy.

Lou’s session: 18 mi, 2,500 ft of elevation, multiple double dip repeats, and a strong mental win.

Closing note: Find a hilly route and try the double-dip format. Adjust the mileage and pace in the Pacing app to your fitness.

References

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