Back-to-Back Run Simulator

Workout - Back-to-Back Run Simulator

• 5min @ 6'45''/km
• 15min @ 6'45''/km
• 45min @ 5'30''/km
• 3min rest
• 30min @ 6'30''/km
• 10min rest
• 5min @ 6'45''/km

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Quick summary of “Running Bingley Bocks Marathon with a 20 Mile Training Run the Next Day. Back‑to‑Back Training” from Nicola Runs

Here’s a condensed summary of Nicola’s video. For the complete breakdown and the great moments along the canal, check out the full version.

Key training concepts

• Back‑to‑back long runs: a marathon followed by a 20-mile run the next day to develop psychological resilience and understand how fatigue shapes performance.
• Mental‑first training: the emphasis falls on keeping going when tired, running on “heavy legs,” and forging mental strength rather than chasing pace.
• Loop‑based fueling: a 6.3‑mile circuit with a mobile aid station at each lap’s end, offering water, soda, and quick carbs for refueling on the fly.
• Listening to your body: pull back if pain appears (shin issues, for example), dial down your pace, and invest in recovery like yoga, massage, and rest.

Practical tips you can use right now

1. Design a fueling loop – choose a 5–7 mi distance and stock supplies (water, fruit, carbs) at the turnaround for quick grab-and-go refuels.
2. Use a belt bag – tote extra fluids and snacks in a small waist-pack to keep dehydration at bay during extended miles.
3. Start at a relaxed pace – after a marathon, spend the opening 5 miles at a comfortable, conversational clip before building into steady effort.
4. Refuel every 45‑60 min – foods like peanut butter sandwiches, salty snacks, or sports drinks replenish glycogen and stave off the crash.
5. Check in with your body: if shins or feet signal pain, throttle back your pace, insert a walk break, or pause for stretching.

Example workout (from the video)

• Day 1 – Marathon (race pace, 26.2 mi, no set splits needed—simply take in the event).
• Day 2 – 20‑mile back‑to‑back run
  • Warm‑up: easy 0.5-mile jog.
  • Run 20 mi total across a 6.3‑mi loop (roughly 3 laps).
  • At each lap’s end, swap your water bottle and grab a quick carb (small sandwich, gel, etc.).
  • Keep effort conversational; target about 1 minute per mile slower than marathon pace.
  • Finish with a 5-minute cool-down walk and stretching.

Closing note

Try this consecutive long-run style (or adapt the loop-fueling method) for your training and tweak the paces in the Pacing app to fit how you feel. This builds psychological toughness and prepares you for racing multiple marathons. Enjoy the journey, prioritize safety, and keep grinning on the road! 🚀

References

• Running Bingley Bocks Marathon with a 20 Mile Training Run the Next Day. Back-to-Back Training. - YouTube (YouTube Video)