Coastal Ultra Simulation
Workout - Coastal Ultra Simulation
- 5min @ 12'15''/mi
- 0.0mi @ 10'15''/mi
- 0.0mi @ 9'15''/mi
- 0.0mi @ 9'00''/mi
- 0.0mi @ 9'15''/mi
- 0.0mi @ 12'15''/mi
- 5min @ 12'15''/mi
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Intro
A breakdown of “Round the Rock Jersey Vlog Series Ep 2” from Run4Adventure. Practical training takeaways. The full video has the rest.
Key points
- 18-mile run along the Cornish Coast Path as prep for the 48-mile Round the Rock race in Jersey. Mixed terrain: trails, rocky sections, roads, sandy stretches.
- Pace: about 9 min/mile across uneven ground.
- Footwear: shoes with strong traction on wet, loose rock. The Merrell Agility Peak 5 and Salomon Speedcross both handle it.
- Build resilience with lower-leg strength work and mobility drills, plus consistent long runs.
- Race-day nutrition: practice with what you’ll use on race day (ice cream, gels). Aim for 200-300 calories per hour.
Workout example
- Start at Zennor and follow the Coast Path to Hayle (≈18 miles).
- Steady effort, around 9 min/mile across changing terrain.
- Around the 14-mile mark, tackle a 4-mile section with technical scrambles and rolling dunes.
- Fuel up: something solid (ice cream works) at 8 miles, then gels for the final 10 miles.
- Finish at Hayle for ≈18 miles total.
Closing note
Try this long run. Set the pace to your fitness in the Pacing app and enjoy the coastal scenery.
References
- ROUND THE ROCK Jersey Vlog Series EP 2 | Getting in the LONG miles - Zennor to Hayle | Run4Adventure - YouTube (YouTube Video)