Backyard Ultra Simulation

Workout - Backyard Ultra Simulation

• 12min @ 8'30''/km
• 3 lots of:
  • 6.7km @ 7'00''/km
  • 12min rest
• 8min @ 8'30''/km

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Intro Quick rundown of God’s Own Backyard Ultra! What is a Backyard Ultra? Crewing a Runner. Backyard Ultra in Leeds from Nicola Runs. Worth a watch—we’ve pulled out the essentials so you can set up a backyard ultra yourself. Check out the full video for the complete breakdown.

Key Points

• A Backyard Ultra is built around a 6,706‑meter (≈4.2 mi) loop completed once per hour. Runners have until the hourly bell to finish; they then wait at the start line for the next hour to begin.
• The loop distance comes from 100 miles divided by 24 hours (average speed of about 4.2 mi/h). Speed doesn’t matter—just be back before the bell rings.
• Whistles sound at 3, 2, and 1 minute remaining, followed by the bell. Most runners have roughly 11 minutes from one bell to the next.
• Racing ends when one runner completes a lap; everyone else fails to finish within the hour window and records a DNF.
• Leeds uses two courses: a wooded trail during daytime (Bramley Fall woods) and a canal path section at night along the Leeds‑Liverpool route, both forming a 4.2‑mile circuit.

Workout Example

1. Warm‑up: Spend 10 minutes jogging easy.
2. Backyard Ultra Loop: Cover 6,706 m (≈4.2 mi) as briskly as you can manage within the hourly window (around 11 min for most runners). Try a 4 min/mi pace, or slow down based on your fitness.
3. Rest period: Walk or sit after crossing the finish. Drink, refuel, and reset mentally before the next bell.
4. Continue laps: Keep running hourly rounds until you drop out or can’t make the cutoff. Use the Pacing app to record each lap and adjust your speed for comfort.

Practical Tips

• Wear a watch or timer set to the hourly bell; the warning whistles tell you how much time remains.
• Fuel & hydration: Bring warm food (the video highlights chips with hot water bottles) to sustain runners through cold nights.
• Think in hourly chunks: Frame each lap as its own challenge rather than worrying about the whole event.
• Stay visible and warm: Bring a headlamp for dark stretches, pick well‑lit sections, and prepare for temperature swings and changing conditions.

Closing Note Try a Backyard Ultra for yourself—adapt the distance and hour‑length to suit your own running speed using the Pacing app, then see how far you get! Have fun pushing yourself. 🚀

References

• God’s Own Backyard Ultra! What is a Backyard Ultra? Crewing a Runner. Backyard Ultra in Leeds. - YouTube (YouTube Video)