The Ultra Pacing Simulation

Workout - The Ultra Pacing Simulation

• 10min @ 7'00''/km
• 3 lots of:
  • 25min @ 6'15''/km
  • 5min rest
• 10min @ 7'00''/km
• 5min rest

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Intro

The Run Experience’s Running Until I Blow Up… has lessons worth a look. Here’s a breakdown of strategies you can apply today. The full video has more detail.

Key points:

• The video documents a Last Man Standing ultra event where competitors loop a city-cove course, targeting a 125-mile finish.
• Most runners drop around 50 miles, so mental resilience and pacing matter most.
• The host relies on carbon-plate shoes, caffeine timing, and walk-run bursts to manage fatigue and knee issues.
• Body awareness and staying injury-free matter more than forcing the finish line.

Workout example:

• Warm-up: 5-10 min easy jog.
• Main loop: work through course laps (~1-2 miles per lap) at a manageable intensity. Structure sessions in 2-3 hour blocks, walking briefly after each lap to regulate heart rate.
• Mid-point push (around mile 50): if energy dips, grab a caffeine source (coffee, gel) and hold your pace.
• Late-race strategy (mile 70-80): if knee discomfort shows up, shift to a speed walk or very light jog to cross the finish healthy.
• Cool-down: easy jog or walk for 5-10 min.

Final thoughts: Try this ultra-distance strategy on your next long run. The Pacing app lets you modify intervals and walk breaks to suit your fitness.

References

• Running Until I Blow Up… - YouTube (YouTube Video)