Endurance Double-Run

Workout - Endurance Double-Run

• 12min @ 6'00''/km
• 60min @ 5'30''/km
• 180min rest
• 60min @ 5'30''/km
• 10min @ 6'30''/km

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Intro: Run4Adventure documented the SALOMON PHANTASM 24 | Mixed relay team 24-hour distance record attempt. It’s a useful look at what a sustained relay demands. Here’s how to set up a similar workout. Watch the full video for the actual record attempt.

Key points:

• A four-person squad (Ricky Lightfoot, Ali Lavender, Matt Rees, Abi Woolaston) took on a 24-hour mixed relay around a 400 m track.
• Each athlete ran six 1-hour blocks with 3-hour recovery between.
• The strategy was even pacing, eating between efforts, and reading the body instead of hitting preset speeds.
• Mental toughness and team cohesion mattered when darkness fell and fatigue set in.

Workout example:

1. Warm-up: 10 minutes easy.
2. Run for 1 hour at a controlled pace (about 17 km/h, or roughly 10 min/km in distance covered).
3. Rest and refuel for 3 hours: eat (carbs plus protein) and sleep if possible.
4. Repeat the run/recovery pair five more times (6 hours running total, 15 hours recovery).
5. Eat immediately after each block (a gel plus something solid like a small sandwich) to keep hunger at bay.

Practical tips:

• Try back-to-back runs with 3-hour gaps to see how fast you bounce back.
• Have water and quick carbs ready for the minutes right after each run.
• Let feel set the pace. Push if the legs are fresh, back off if fatigue threatens your form.
• Talk to teammates at transitions. A few words or a fist bump can shift your mood.

Closing note: try this relay-style session and adjust paces with the Pacing app. The full Run4Adventure video shows how the record attempt actually unfolded.

References

• SALOMON PHANTASM 24 | Mixed relay team 24-hour distance record attempt | Run4Adventure - YouTube (YouTube Video)