Ultra-Simulator Long Run

Ultra-Simulator Long Run

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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Intro

Lee Grantham’s Ultimate Guide: Long Runs for Ultramarathon Training | Marathon to Ultra Series covers the essentials. We’ve pulled out the main takeaways so you can use this session right away. Watch the full video for more nuance.

Key points

  • Treat a tune-up race as a long run. Run a 50-70 miler roughly 5-12 weeks before your main event for a trial of logistics and mental readiness.
  • Build weekly distance gradually. Push weekend efforts to 50-70 miles (if you’re aiming for 100), holding roughly 10% below marathon pace.
  • Include midweek speed sessions: 2-, 5-, and 10-minute bursts at a faster clip to get used to race pace.
  • Practice at aid stations. The tune-up race is your chance to test nutrition, hydration, and quick aid-station transitions.
  • Stay adaptable. If a 100-miler doesn’t fit, a 50-mile effort serves the same purpose. Run it twice if you need to.

Workout example

  1. Long-run tune-up race: a 50-70 mile race (80-110 km), 5-12 weeks before your target ultra.
  2. Weekly structure:
    • Weekend long run: extend it over time, holding pace roughly 10% below your marathon pace.
    • Mid-week intervals: 2-minute, 5-minute, and 10-minute intervals at a quicker speed, 1-2 sessions a week.
  3. Aid-station drill: during your long run, pause at a designated aid station and drill refueling. Grab snacks, refill your pack, move on.
  4. Post-run review: write down when you hit each aid station so your crew can dial pacing and handoff timing for race day.

Closing note

Try this long-run approach, adjusting distances and tempos in the Pacing app to match your goals.

References

Inspired by Lee Grantham

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