Workout - 6-Hour Challenge Simulation

• 10min @ 6'45''/km
• 3 lots of:
  • 5.6km @ 5'22''/km
  • 1min 30s rest
• 10min @ 12'00''/km

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Intro

A breakdown of We Ran An Ultra Marathon In The New Nike Ultrafly from The Running Channel. Watch in full for the rest. Here’s what you need to know to run this workout yourself.

Key points

• The challenge runs 6 hours on Selfie Forest’s “Big Bear” course, where each lap is 3.5 mi (about 5.6 km).
• The goal: as many laps as possible. The current best is 10 laps. Our host aimed at 10 laps (about 35 mi / 56 km).
• Pacing: aim for 5:15-5:30 min/km (about 8:30-9:00 min/mi). Start slightly quicker, then drop into a sustainable rhythm.
• On race day: compression socks reduce swelling, drink consistently, fuel while moving, and use music for a mental edge.
• About the shoe: the Nike Ultrafly has a carbon plate, ZoomX foam, and Vibram-style lugs for traction on soft, boggy terrain. Going a half-size smaller gives a snug fit.

Workout example

6-hour trail lap challenge

1. 10-15 min warm-up jog at easy pace.
2. 3.5-mile (5.6 km) laps over 6 hours.
3. Target around 10 laps (about 29 min per lap) at 5:15-5:30 min/km.
4. Hold consistent effort. Don’t launch too fast, but don’t let the pace devolve into a shuffle.
5. Walk briefly if needed, keep nutrition steady, use compression socks for swelling.
6. Stretch and rehydrate at the end.

Modify the lap length or duration based on your upcoming race. Hold the target pace band.

Closing note

Try this 6-hour lap session on your next long run and scale the pacing to your current fitness in the Pacing app.

References

• We Ran An Ultra Marathon In The New Nike Ultrafly - YouTube (YouTube Video)