Chris's Ultra Endurance Builder

Workout - Chris's Ultra Endurance Builder

• 10min @ 8'30''/mi
• 2 lots of:
  • 5.0km @ 6'30''/mi
  • 4min rest
• 10min @ 8'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/chriss-ultra-endurance-builder-eb88d6cd

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: a summary of Running My First Ever 50K Ultra Marathon This Saturday from That Running Guy. The video is excellent. Here are the key insights and the workout so you can start this week. Watch the full video for the rest.

Key points:

• Keep weekly mileage around 50 miles to build endurance without overloading.
• Two easy 10-mile runs early in the week, then one quality session.
• Main workout: 1-mile easy warm-up, then 2 x 5 km repeats at around 6:30 per mile (marathon pace) with 4 minutes of easy running between.
• Account for weather (heat, wind) and let your body adapt.
• Mid-week rest plus a quicker track session, then back off in the final week before your race.
• Run the 50K at an easy pace, find running partners, and enjoy the charity side of the event.

Workout example:

1-mile easy warm-up
2 x 5 km at ~6:30 per mile (marathon pace)
   - 4 min easy jog/recovery between intervals

Optional: 5 km is about 3.1 miles. Adjust pace to your current marathon effort.

Closing note: try this workout, tweak the paces to your fitness, and use the Pacing app to adjust the repeats.

References

• Running My First Ever 50K Ultra Marathon This Saturday - YouTube (YouTube Video)