Ryan Clayton's Grindstone Simulation
Workout - Ryan Clayton's Grindstone Simulation
- 10min @ 13'00''/mi
- 0.0mi @ 12'00''/mi
- 10min @ 14'00''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Ryan Clayton’s TIME TO FOCUS | Training for Grindstone #15 lays out a practical training framework. Here’s what you need to know to start this workout today. The full video has more context if you want it.
Key points:
- Hold Zone 2-3 effort (above easy, not quite hard) to build aerobic fitness without overdoing it.
- Aim for steady splits across each mile. This pacing approach from triathlon shines on loop courses.
- Run with intention. Focus on steady effort rather than raw pace, and use the repeating loops to take the hills consistently.
- Six weeks of solid training leads into a two-week taper as race day nears.
Workout example:
- 15-mile sustained run (about 3 hours).
- Run the 1-mile loop repeatedly. You’ll gain roughly 120 feet per lap.
- Stay in Zone 2-3, letting your heart rate edge toward the higher end of that zone.
- Aim for even pacing around 12 min/mi (roughly 5 mph), though heart rate should guide you more than any set pace.
- Run straight through. No walking breaks, one continuous effort from start to finish.
- Optional 10-mile focus run (about 2 hours): same zone, same approach. A midweek mileage option.
Closing note: try the 15-mile loop today, then adjust distance or zone targets to match your schedule. The Pacing app makes it easy to dial in your heart-rate zones and corresponding pace targets.
References
- TIME TO FOCUS | Training for Grindstone #15 - YouTube (YouTube Video)