Ultra Simulation Long Run
Workout - Ultra Simulation Long Run
- 15min @ 7'52''/km
- 120min @ 8'30''/km
- 4 lots of:
- 1min 30s @ 6'30''/km
- 2min rest
- 150min @ 7'30''/km
- 15min @ 9'00''/km
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Quick summary
Video: WILL I COMPLETE MY LONG RUN CHECKLIST? & Hoka Speedgoat 5 Test (Time On Feet).
Ben shares a long-run vlog worth watching start to finish. Below are the key takeaways so you can adapt the workout for your own training.
Key points
- Long-run checklist: 26.2 mi (42 km) with around 5,000 ft of elevation, designed to rehearse roughly half of the Copthorne 50-mile race.
- Race-specific prep: use the exact fuel you’ll eat in the race: sandwiches, potatoes, and an Ellis Kitchen smoothie.
- Stair work: pick a route with stair sections and repeat them to mimic the race’s stair-climbing demands.
- Fueling plan: 500 ml Tailwind + 1 L water, plus solid food (sandwich, potatoes, smoothie) at the start and midway.
- Pacing goal: 26.2 mi in around 5 hours (about 12 min/mi or 7:30 min/km) at an easy, controlled effort.
- Training focus: prioritize elevation gain (7-8 k ft per week) over raw mileage. Use hill repeats and lap circuits.
- Gear test, Hoka Speedgoat 5:
- Likes: breathable mesh, supportive for wider feet, lighter and more responsive than the Speedgoat 4.
- Cons: soaks up water fast, poor grip on dusty or rocky terrain, thin tongue can rub on longer efforts.
- Mental tip: on low-motivation days, get sunlight. Pack a waterproof shell, extra insulating layer, and headlamp if running in wet conditions or before dawn.
Workout example
Distance: 26.2 mi (42 km), aim for around 5 h total
Elevation: around 5,000 ft (1,500 m)
1. Easy 1 mi warm-up on flat terrain.
2. Rolling terrain: 2-3 loops (each around 2 mi) to accumulate elevation.
3. Stair climb x 2-3 to build stair fitness for the race.
4. At the halfway mark, take a break for a sandwich and a potato.
5. Fuel with 500 ml Tailwind + 1 L water; add a smoothie packet if you're carrying one.
6. Hold a steady pace (around 12 min/mi) and target a 5 h finish.
7. Return downhill to start, keeping the descent easy.Adjust distances, paces, and elevation to your fitness in the Pacing app.
Closing note
Run through this long-run checklist on your next big training day. Scale distance, elevation, and nutrition to your goals and you’ll arrive at the Copthorne 50 (or any hilly loop) more prepared.