Training Update - 15 weeks until the Cruel Jewel 100 - Ryan Clayton

Aug 13, 2025

Intro: This is a quick summary of Training Update – 15 weeks until the Cruel Jewel 100 from Ryan Clayton. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Ryan runs every day after Christmas, logging 50‑57 mi weeks and a 10‑mi recovery week, showing how consistent volume builds a solid aerobic base.
He structures his training in three phases: a high‑intensity VO₂‑max phase, a medium‑intensity (threshold/tempo) phase, and a race‑specific phase close to the event.
Data tools (chronic vs. acute training load, training stress score, ramp rate) help him keep the balance between fitness and fatigue.
Listening to the body is paramount – if a run feels too hard, he backs off and does an easy session.

Workout Example (Current Threshold/Tempo Phase):

Frequency: 3‑4 runs per week + a long Saturday run.
Main interval session: 3‑4 repeats of 8‑10 min at a perceived effort of 8 (hard but sustainable), followed by 4‑5 min easy recovery.
Long runs: Saturday – 10‑20 mi (or longer) at a comfortable pace; Sunday – ~10 mi if time allows.
Recovery runs: Easy 5‑mi runs on off‑days.
Pacing tip: Use a reliable heart‑rate monitor to stay in the target zone for the 8‑minute intervals and to gauge recovery.

Closing Note: Try this interval structure in your own training and adjust the paces to match your current fitness using the Pacing app. Feel free to customize the volume and intensity for your schedule, and keep tracking your training load to stay balanced. Happy training, and may your miles keep adding up toward that 100‑mile finish!