Weird Run, New Watch and Knowing When To Let Go | 50 Mile Ultra Training Week 9 - Time On Feet

Aug 13, 2025

Intro

This is a quick summary of Weird Run, New Watch and Knowing When To Let Go | 50 Mile Ultra Training Week 9 from Time On Feet. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

Hill‑focused long run: Ben tackled Devil’s Dyke for a 12‑mile run with rolling hills, showing how to fit hill work into a long‑run day.
Interval session: After a couple of races, he did a Wednesday track interval session with the Brighton Phoenix club – group work helped him hit speed even when feeling a bit “bug‑like”.
Form tip: Work on relaxing the shoulders and avoiding a hunched posture; coaches can help improve running economy.
Gear updates: New Coros Apex watch with navigation, elevation, HR and waterproofing – useful for staying on course and tracking effort.
Gear rotation: Discussed retiring old shoes, buying second‑hand shoes, and a local shop discount.
Training schedule: Week 9 consisted of 4 runs (Mon, Wed, Fri, and a flat park‑run on Saturday) with a rest day after each to aid recovery.

Workout Example

Monday – 12‑mile hill run (approx. 12 miles total)

Warm‑up: 1‑2 mi easy on flat terrain.
Main set: Run the Devil’s Dyke loop – descend, then pick up elevation on the top bank, loop back up. Keep effort easy‑moderate (talk‑test 6‑7/10) on the hills.
Cool‑down: 1 mi easy on flat ground.

Wednesday – Interval Session (no exact distances given, but you can mimic a typical 6‑x‑800 m repeat)

Warm‑up: 2 mi easy.
Main set: 6 × 800 m (or 400 m) intervals at 5‑K race pace, 2‑3 min jog recovery.
Cool‑down: 2 mi easy.

Adjust the distances and paces to fit your current training level using the Pacing app.

Closing Note

Give these hill‑and‑interval workouts a try this week, tweak the paces to suit your fitness, and track everything in the Pacing app. Have fun, stay safe, and keep moving forward! 🚀