Ben's Ultra Tempo Block

Workout - Ben's Ultra Tempo Block

• 0.0mi @ 9'00''/mi
• 0.0mi @ 6'50''/mi
• 0.0mi @ 9'00''/mi

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Intro: This breakdown covers “Parkrun, Clifftops and 50KM Ultra Training Plan,” a video from Time On Feet that offers solid coaching insights. We’ve extracted the essential elements so you can get started with the workout routine today. The original video is worth your time—watch it in full for the deeper context.

Key Points:

• Prioritize “time on feet” over specific distance targets when building your long runs.
• Your weekly plan includes 4 sessions: 30 minutes easy, a speed workout (roughly 6 miles at about 7 min/mi), a 1-hour trail run with elevation changes, and a long 2-hour hill-based trail session.
• The speed segment calls for a 1-mile warm-up under 7 min/mi, followed by 5 miles at roughly 6:50-6:55 /mi (around 80% of max effort).
• Weave hills into your longer runs as part of the route rather than doing dedicated hill repeats.
• Each week, add in physio work plus approximately 20 minutes of strength and core training.
• Reference these race-specific distances as targets: 14 miles for a park run, 20 miles in week 4 as mid-ultra preparation.

Workout Example:

• Monday: An easy 30-minute run.
• Tuesday: Speed session—1 mile easy warm-up, 5 miles at around 6:50 /mi (approximately 80% effort), plus cool-down.
• Wednesday: Hour-long trail run featuring rolling hills (without structured repeats).
• Saturday: 2-hour coastal trail run with mixed terrain and rolling ascents.

Closing Note: Try this approach and adjust the paces in the Pacing app based on your current fitness level. Embrace the “time on feet” philosophy and head out to enjoy your training. The complete Time On Feet video offers plenty more to learn.

References

• Parkrun, Clifftops and 50KM Ultra Training Plan - YouTube (YouTube Video)