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

Looking for a breakdown of We Ran An Ultra Marathon In The New Nike Ultrafly from The Running Channel? The video is worth watching in full for all the details—here’s what you need to know to tackle this workout yourself.

Key Points

• The challenge spans 6 hours on Selfie Forest’s “Big Bear” course, where each lap covers 3.5 mi (≈5.6 km).
• Success means completing as many laps as possible within the timeframe; the current best is 10 laps. Our host aimed for that 10‑lap goal (~35 mi / 56 km).
• Pacing: shoot for 5:15‑5:30 min/km (≈8:30‑9:00 min/mi). Begin slightly quicker, then drop into a rhythm you can sustain.
• On race day: wear compression socks to reduce swelling, drink consistently, fuel while moving, and lean on music for that mental edge.
• About the shoe: the Nike Ultrafly combines a carbon plate, ZoomX foam, and Vibram‑style lugs for both responsiveness and traction on soft, boggy terrain; going a half‑size smaller yields a snug fit.

Workout Example

6‑Hour Trail Lap Challenge

1. Begin with a 10‑15 min warm‑up jog at an easy pace.
2. Complete 3.5‑mile (≈5.6 km) laps over 6 hours.
3. Target around 10 laps (working out to ≈29 min per lap) at 5:15‑5:30 min/km.
4. Maintain consistent effort—avoid launching too fast, but don’t let the pace devolve into a shuffle.
5. Walk briefly if needed, keep energy up with nutrition, and use compression socks to manage swelling.
6. Finish with stretching and rehydration.

Modify the lap length or duration based on your upcoming race or training phase—just maintain the target pace band.

Closing Note

Next time you hit the trails for a long run, test this 6‑hour lap session and scale the pacing to your current fitness using the Pacing app. You’ll develop solid understanding of ultra-distance pacing, fueling on the move, and how this shoe handles real trail conditions. Run well!

References

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