Back-to-Back Run Simulator

Workout - Back-to-Back Run Simulator

• 5min @ 6'45''/km
• 15min @ 6'45''/km
• 45min @ 5'30''/km
• 3min rest
• 30min @ 6'30''/km
• 10min rest
• 5min @ 6'45''/km

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Quick summary of “Running Bingley Bocks Marathon with a 20 Mile Training Run the Next Day. Back-to-Back Training” from Nicola Runs

A short summary of Nicola’s video. For the full breakdown and the moments along the canal, watch the original.

Key training concepts

• Back-to-back long runs: a marathon followed by a 20-mile run the next day to build mental resilience and learn how fatigue shapes performance.
• Mental-first training: the focus is on keeping going when tired, running on “heavy legs,” and building mental strength rather than chasing pace.
• Loop-based fueling: a 6.3-mile circuit with a mobile aid station at each lap’s end, offering water, soda, and quick carbs.
• Listen to your body: back off if pain shows up (shin issues, for example), drop your pace, and invest in recovery like yoga, massage, and rest.

Practical tips

1. Set up a fueling loop: pick a 5-7 mi distance and stock supplies (water, fruit, carbs) at the turnaround for quick refuels.
2. Use a belt bag: carry extra fluids and snacks in a small waist-pack to keep dehydration at bay over long miles.
3. Start at a relaxed pace: after a marathon, spend the opening 5 miles at a comfortable, conversational clip before building into a steady effort.
4. Refuel every 45-60 min: peanut butter sandwiches, salty snacks, or sports drinks replenish glycogen and stave off the crash.
5. Check in with your body: if shins or feet signal pain, throttle back, take a walk break, or pause to stretch.

Example workout (from the video)

• Day 1, marathon: race pace, 26.2 mi, no set splits, just take in the event.
• Day 2, 20-mile back-to-back run:
  • Warm-up: easy 0.5-mile jog.
  • Run 20 mi total across a 6.3-mi loop (roughly 3 laps).
  • At each lap’s end, swap your water bottle and grab a quick carb (small sandwich, gel, etc.).
  • Keep the effort conversational, aim for about 1 minute per mile slower than marathon pace.
  • Finish with a 5-minute cool-down walk and a stretch.

Closing note

Try this consecutive long-run style (or just the loop-fueling method) and tweak the paces in the Pacing app to fit how you feel. It builds toughness and prepares you for racing multiple marathons.

References

• Running Bingley Bocks Marathon with a 20 Mile Training Run the Next Day. Back-to-Back Training. - YouTube (YouTube Video)