Taking on the Tea Round | Trail Running in the Lake District | Run4Adventure - Run4Adventure

This is a quick summary of Taking on the Tea Round | Trail Running in the Lake District from Run4Adventure. It’s a great watch — we’re breaking it down so you can try a similar trail run today. Be sure to check out the full video for all the details.

Key Points:

• The Tea Round is roughly a 28‑mile (45 km) loop with about 10,000 ft (3,000 m) of total ascent, but the creators tackled a 19‑mile (30 km) section with 5,469 ft (1,667 m) of elevation in this video.
• Treat the run as a “training run”: start easy, use poles on steep climbs, stay hydrated, and be prepared for rapidly changing weather.
• Essential gear: waterproof jacket, first‑aid kit, hydration vest, poles, and nutrition; always carry extra water and a small snack.
• Pace strategy: The key is a comfortable, conversational effort on the climbs, using poles to maintain rhythm, and recovering on the long downhills. Learning to manage your pace over long distances is a crucial skill, and many of the same principles apply whether you’re on a trail or aiming for a personal best on the road. For a deeper dive into race-day pacing, check out our guide to mastering the 10K.
• Practical tip: “Play it by ear.” You must adjust your effort based on the terrain and weather. Don’t push too hard on steep climbs if you’re not fully trained. Building the strength for these ascents comes from consistent training, which can include targeted, high-intensity sessions. Understanding how to structure these efforts is key, and you can learn more by mastering interval training with our science-backed guide.

Workout Example:

Trail Run – “Mini Tea Round”
- Distance: ~11 mi (17 km)
- Elevation gain: ~4,300 ft (1,300 m)
- Pace: Easy‑moderate (conversational) on climbs; use trekking poles for rhythm.
- Gear: hydration vest (1‑2 L), waterproof jacket, pole(s), snack, and a small first‑aid kit.
- Structure:
  • Warm‑up: 1 mi easy on flat ground.
  • Climb 1 (Cat Bells): 1.5 mi, moderate effort, use poles. Treat these climbs like the "on" portion of an interval. While the goal here is endurance, not all-out speed, the principles of structured effort are the same ones used for [mastering 5K speed](/blog/mastering-5k-speed-proven-interval-strategies-to-cut-minutes-off-your-time).
  • Summit 1 (Robinson): 0.5 mi, steady climb.
  • Descend: 2 mi easy, recover.
  • Climb 2 (Dale Head): 1 mi, steady effort.
  • Finish with a 2‑mi downhill run, cool‑down walk.

Use the Pacing app to adjust the distances and paces to match your fitness level.

Closing Note: Give the Lake District a try, adapt the distances and elevation to suit your own pace, and enjoy the epic views. Grab your poles, hydrate, and hit the trail—customise the workout in the Pacing app and make it your own. Keep safe, keep running, and enjoy the adventure

References

• Taking on the Tea Round | Trail Running in the Lake District | Run4Adventure - YouTube (YouTube Video)

Workout - The 'Taste of the Tea Round' Hill Workout

• 10min @ 7'00''/km
• 4 lots of:
  • 6min @ 6'00''/km
  • 3min rest
• 10min @ 7'00''/km

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