Time On Feet Trail Stamina Builder

Workout - Time On Feet Trail Stamina Builder

• 12min @ 6'30''/km
• 19.0km @ 6'00''/km
• 2.0km @ 5'00''/km
• 8min @ 6'30''/km

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Here’s what Time On Feet covers in the Week 8 South Wales Trails episode, plus a breakdown of the workout so you can run it today. Watch the full video for the scenery and coaching context.

Key points:

• Week 8 is long, easy trail runs in South Wales (Brecon Beacons and Cardiff Bay) to build stamina for the Brighton Marathon and Downslink Ultra.
• No prescribed pace. Run at a comfortable effort and let the terrain provide elevation.
• Nutrition: 1 L water split into 500 ml front bottles, ginger-root infusion, plus simple carbs (guava, sugar, cliff blocks).
• Listen to your body. Back pain resolved through regular stretches. Adjust intensity to feel.

Workout example:

• Goal: 13.1 mi (21 km) on mixed trail/road.
• Structure:
  1. Find a ~5-mi loop near your base (Istra Dau area). Run it 2-3 times, then a final out-and-back mile.
  2. Keep effort relaxed (no target pace), steady and consistent.
  3. On the final mile, pick it up slightly to test speed when tired.
• Terrain: fields, long grass, rocky sections, gentle hills. Enough elevation that you can skip dedicated hill repeats.

Closing note: Adapt this trail-focused long run to your needs. Adjust loop distance, total mileage, and use the Pacing app to set goals that match your fitness.

Watch the full Time On Feet video for the gear, scenery, and weekly structure.

References

• South Wales Trails | Week 8 - Brighton Marathon Training | Time On Feet - YouTube (YouTube Video)