Ben's Ultra Tempo Block
Workout - Ben's Ultra Tempo Block
- 0.0mi @ 9'00''/mi
- 0.0mi @ 6'50''/mi
- 0.0mi @ 9'00''/mi
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Intro: this breakdown covers “Parkrun, Clifftops and 50KM Ultra Training Plan” from Time On Feet. Solid coaching. The essentials are below so you can use the routine today. The original video is worth a watch.
Key points
- Prioritize time on feet over specific distance targets when building long runs.
- The weekly plan has 4 sessions: 30 min easy, a speed workout (about 6 miles at around 7 min/mi), a 1-hour trail run with elevation, and a long 2-hour hill-based trail run.
- The speed segment is a 1-mile warm-up under 7 min/mi, then 5 miles at 6:50-6:55/mi (about 80% effort).
- Weave hills into your longer runs as part of the route, not dedicated hill repeats.
- Add physio work plus about 20 minutes of strength and core a week.
- Race-specific targets: 14 miles for a parkrun-day long run, 20 miles in week 4 as mid-ultra prep.
Workout example
- Monday: 30 minutes easy.
- Tuesday: speed session, 1 mile easy warm-up, 5 miles at ~6:50/mi (about 80% effort), plus cool-down.
- Wednesday: hour-long trail run with rolling hills (no structured repeats).
- Saturday: 2-hour coastal trail run with mixed terrain and rolling ascents.
Closing note: try this approach and adjust paces in the Pacing app to your fitness.
References
- Parkrun, Clifftops and 50KM Ultra Training Plan - YouTube (YouTube Video)