Ultimate Guide: Long Runs for Ultramarathon Training | Marathon to Ultra Series - Lee Grantham

Intro

This is a quick summary of “Ultimate Guide: Long Runs for Ultramarathon Training | Marathon to Ultra Series” from Lee Grantham. 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

• Tune‑up race as a long run: schedule a 50‑70 mile race 5‑12 weeks before your target ultra to build confidence and race‑day logistics.
• Gradual weekly build: add kilometers to your weekend long runs, aiming for 50‑70 miles for a 100‑mile target, with pace about 10% slower than marathon pace.
• Mid‑week speed work: include 2‑, 5‑, or 10‑minute faster intervals to make race pace feel comfortable.
• Aid station practice: use the tune‑up race to rehearse nutrition, hydration, and quick‑in‑out strategies at aid stations.
• Flexibility: If you can’t do a 100‑mile training run, a 50‑mile race works well; repeat if needed.

Workout Example

1. Long‑run tune‑up race – 50‑70 miles (or 80‑110 km) scheduled 5‑12 weeks before your main ultra.
2. Weekly structure:
   • Weekend long run: gradually increase distance, staying ~10% slower than marathon pace.
   • Mid‑week intervals: 2‑minute, 5‑minute, and 10‑minute repeats at faster than race pace, 1‑2 times per week.
3. Aid‑station drill: during the long run, stop at a pre‑planned aid station, practice quick fuel grabs and back‑pack refills.
4. Post‑run review: note times to each aid station to improve crew estimates and race pacing.

Closing Note

Give this long‑run strategy a try and adapt the distances and paces to fit your own training in the Pacing app. You’ve got the tools—now go out and enjoy those miles, confident you can conquer the distance! 🚀

References

• Ultimate Guide: Long Runs for Ultramarathon Training | Marathon to Ultra Series - YouTube (YouTube Video)

Workout - Ultra-Simulator Long Run

• 15min @ 6'00''/km
• 75min @ 5'30''/km
• 2min 30s rest
• 3 lots of:
  • 10min @ 5'00''/km
  • 5min @ 5'30''/km
• 30min @ 5'30''/km
• 12min @ 7'00''/km

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