Taking On The WORLD’S BEST Ultra Runner | Pau Capell Sets Running Channel Challenge - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of “Taking On The WORLD’S BEST Ultra Runner | Pau Capell Sets Running Channel Challenge” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

Challenge concept: Run the 12.2 km (7.6 mi) section of the Ultra X125 England course in ≤ 2 hours, aiming to beat the elite benchmark of 50 minutes set by Pau Capell.
Terrain awareness: First ~3 km are steep uphill (Jacob’s Ladder), followed by a flatter, technical trail section. Expect heat, elevation gain (466 m), and limited water points.
Practical tips:
- Start conservatively (target ~2 h) and adjust based on terrain and effort.
- Hydrate early; carry a small bottle or plan water stops before the first checkpoint.
- Use a watch or the Pacing app to monitor pace, heart‑rate, and distance.
- Keep a positive mindset—avoid “comparison is the thief of joy” and focus on personal effort.
- Dress for heat, use sunscreen, and protect eyes (watch out for sunglasses falling!).

Workout Example

12‑km Trail Challenge (12.2 km / 466 m gain)

Warm‑up – 5‑10 min easy jog on flat ground.
Segment 1 – Up‑hill (0‑3 km): Aim for a steady uphill pace (≈ 10‑11 min / km) to conserve energy.
Segment 2 – Flat/technical (3‑8 km): Increase to a comfortable steady‑state pace (≈ 6‑7 min / km), focusing on good form on technical terrain.
Segment 3 – Down‑hill (8‑12 km): Controlled descent, aim for a slightly faster pace (≈ 5‑6 min / km) while staying safe on descents.
Cool‑down: 5‑10 min easy jog and stretch.

Goal: Finish the 12.2 km in ≤ 2 hours (average pace ≈ 10 min / km) while staying hydrated and maintaining a positive mindset.

Closing Note

Give this 12‑km challenge a try—adjust the paces to fit your fitness level in the Pacing app, stay safe, and enjoy the beautiful Peak District scenery. You’ve got this! 🚀