Ultra Simulator Long Run

Workout - Ultra Simulator Long Run

• 0.0mi @ 13'45''/mi
• 0.0mi @ 11'15''/mi
• 10min rest

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Intro

Ryan Clayton’s “Picking a date for my SOLO 100 MILER” is a solid training roadmap you can start using right away. The essentials are below. The full video has the picture.

Key points

• Start with 50-55 miles per week: 5-6 miles on weekdays, plus a 13-14 mile weekend run for ~53 mi total. Volume matters in ultra training, but a few higher-intensity weekday sessions pay off too. Our interval training guide covers how to sharpen running economy.
• Schedule a 50-mile training run about four weeks out from the 100-miler, then target the 100 for Oct 16-17 (or Oct 23 as a backup).
• Take a lighter week (~40 mi) before the 50-miler, then two solid training weeks, a brief taper, and a final wind-down before the 100.
• Watch training stress and chronic training load in TrainingPeaks or Strava. Aim for a CTL around 100 to enter the race ready.
• Gear: a Polar Grit X and Altra Vihos. Use GPS tracking to navigate Chana Lakes State Park.

If a 100-miler is out of reach for now, the same structured, progressive approach works for shorter distances. Building a base through our 10K guide sets you up for future endurance work.

Workout example

Weekly structure (next 8 weeks)

1. This week: 53 miles total. Six miles on weekdays, 13 on Saturday, 10 on Sunday.
2. Week 1 (Oct 24-30): recovery focus, around 40 miles.
3. Weeks 2-3: build toward your 50-mile long run, targeting Oct 18.
4. Weeks 4-6: back to 50-55 miles with consecutive long-run weekends.
5. Weeks 7-8: scale back 20-30% to taper into the 100 on Oct 16-17.

Tip: add 1-2 miles to weekday runs each week and log in Strava to track metrics.

Closing note

Follow the plan and set paces in the Pacing app to your fitness. The same methods apply to shorter distances, including 5K speed work.