20-Mile Mixed-Terrain Test Run
Workout - 20-Mile Mixed-Terrain Test Run
- 4.8km @ 8'15''/mi
- 25.7km @ 8'15''/mi
- 1.6km @ 10'00''/mi
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Intro
Breaking down IT’S TIME TO MAKE A DECISION | GUCR: YES or NO? from Run4Adventure, this guide gives you a taste of what Lloyd does in the video and lets you run the session yourself. If you want the full context and deeper insights, head over to the original video.
Key Points
- Fitness assessment through effort: Lloyd tackles a 20-mile mixed-terrain route as a test for his 145-mile Grand Union Canal Race bid, using the run to gauge readiness.
- Session design: merge road (tarmac/hard-standing) and trail elements, replicating race conditions while evaluating ankle health and current fitness level.
- What to bring: construct a custom 20-mile loop using Strava’s Route Explorer, pack 1.5 L of water, test your race fueling strategy (gels and 160-cal sports drink), and hold an 8–8:30 min/mile target (5:00–5:30 min/km).
Workout Example
20-mile mixed-terrain test run
- Map the route – fire up Strava, use Route Explorer to find a 20 mi loop incorporating roads, hard-standing, and trail.
- Begin on tarmac for the first ~3 miles as your warm-up segment, then branch onto riverside trails.
- Target pace: maintain 8–8:30 min/mile (roughly 5:00–5:30 min/km), scaling intensity based on ankle feel.
- Fueling: bring 1.5 L water, pack a standard gel (Maurten works well) plus one with caffeine, and sip your 160-cal drink across the run.
- Check-ins: assess your ankle, hamstring tension, and mental resilience at each 5 mi mark.
- Wind down: return to your starting point, wrap up at roughly 19.8 mi total, and record your observations to inform your ultra decision.
Closing Note
Test this 20-mile session, adjust the length or terrain to fit your training schedule, and log your paces in the Pacing app to dial in the workout to your own needs. Happy running.