Chris's Ultra Endurance Builder

Workout - Chris's Ultra Endurance Builder

• 10min @ 8'30''/mi
• 2 lots of:
  • 5.0km @ 6'30''/mi
  • 4min rest
• 10min @ 8'30''/mi

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Intro: This is a summary of Running My First Ever 50K Ultra Marathon This Saturday from That Running Guy. The video’s excellent—we’re pulling out the key insights and workout so you can start this week. Check out the full video for all the details.

Key Points:

• Keep your weekly mileage at 50 miles to develop endurance without overloading your system.
• Schedule two easy 10-mile runs early in the week, then add one quality session.
• Your main workout: 1-mile warm-up at easy effort, followed by 2 × 5 km repeats at around 6:30 per mile (marathon pace) with 4 minutes of easy running between.
• Account for weather factors—heat, wind, and so on—and allow your body to adapt properly.
• Include mid-week rest days plus a quicker track session, then back off in the final week before your race.
• Run the 50K at an easy pace, find some running partners, and soak in the charity aspect of the event.

Workout Example:

1‑mile easy warm‑up
2 × 5 km @ ~6:30 per mile (marathon pace)
   – 4 min easy jog/recovery between intervals

Optional: If miles work better for you, 5 km equals about 3.1 miles. Adjust your pace to match your current marathon effort.

Closing Note: Give this workout a shot, tweak the paces to fit your fitness level, and use the Pacing app to adjust the repeats based on where you stand. Have fun, stay healthy, and best of luck with your first ultra!

References

• Running My First Ever 50K Ultra Marathon This Saturday - YouTube (YouTube Video)