Pylons Exposure Ultra Simulation
Workout - Pylons Exposure Ultra Simulation
- 15min @ 6'30''/km
- 8.0km @ 6'30''/km
- 5min rest
- 9.7km @ 6'30''/km
- 5min rest
- 8.0km @ 5'45''/km
- 5min rest
- 6.0km @ 5'45''/km
- 5min rest
- 6.4km @ 5'45''/km
- 5min rest
- 8.0km @ 5'45''/km
- 15min @ 7'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Quick summary: “Running her first ULTRAMARATHON” from This Messy Happy
Running her first ULTRAMARATHON from This Messy Happy features a race format worth trying in your own training. Here’s how it works.
How the format works:
- The Pylons Exposure format splits a 6-hour race into six one-hour blocks. Each block has its own distance target, with 5 minutes between blocks to recover, drink, and regroup.
- Progression matters: the opening exposures are shorter (roughly 20-30 km across both) to build confidence and rhythm. By hours four and five, distances drop but fatigue climbs, and that’s where the mental game decides things.
- Logistics: stay hydrated, roll out your legs in the 5-minute windows, keep your mood up, and treat each hour as its own race rather than a single six-hour grind.
Sample Pylons Exposure workout:
| Exposure | Distance | Approx. km | Approx. time (at comfortable pace) |
|---|---|---|---|
| 1 | 5 mi (8.07 km) | 8.07 km | ~40 min (easy pace) |
| 2 | 6 mi (9.66 km) | 9.66 km | ~45 min |
| 3 | 8 km | 8 km | ~40 min |
| 4 | 6 km | 6 km | ~30 min |
| 5 | 4 mi (6.44 km) | 6.44 km | ~33 min |
| 6 | 5 mi (8.07 km) | 8.07 km | ~40 min |
Getting started:
- Pick your start time and commit to hourly segments. Start at 8 am for the first exposure. Run the assigned distance, then use the remaining time (5-15 minutes) to hydrate, change socks, foam roll.
- Run steady, not hard. Each exposure should feel like a short, manageable effort. A running watch or the Pacing app helps keep you honest.
- Stay mentally present. One foot in front of the other. The breaks are your chance to shake off the previous hour and reset.
- Fuel and water: bring enough to drink throughout, grab food between blocks as needed, and note your time and distance for each segment.
Give it a go: Enter the distances into your Pacing app and adjust them to your current fitness. The hourly-reset format builds endurance in a way steady-state running can’t.
References
- Running her first ULTRAMARATHON (YouTube Video)