Coastal Ultra Simulation
Workout - Coastal Ultra Simulation
- 5min @ 12'15''/mi
- 0.0mi @ 10'15''/mi
- 0.0mi @ 9'15''/mi
- 0.0mi @ 9'00''/mi
- 0.0mi @ 9'15''/mi
- 0.0mi @ 12'15''/mi
- 5min @ 12'15''/mi
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Intro
A breakdown of ROUND THE ROCK Jersey Vlog Series EP 2 from Run4Adventure. The episode has practical takeaways for your training — we’ve highlighted what stands out so you can test this workout yourself. Be sure to watch the full video for all the details.
Key Points
- 18‑mile run along the Cornish Coast Path prepares you for the 48‑mile Round the Rock race in Jersey, covering diverse terrain: trails, rocky sections, roads, and sandy stretches.
- Pace: maintaining roughly 9 min/mile across uneven ground.
- Footwear: go for shoes with strong traction on wet, loose rock — Merrell Agility Peak 5 and Salomon Speedcross both handle it well.
- Build resilience: add lower-leg strength work and mobility drills to your routine, combined with consistent long-run training.
- Race-day nutrition: eat what you’ll use during the race (ice cream, gels) in training; aim for around 200‑300 calories per hour.
Workout Example
- Begin at Zennor and follow the Coast Path to Hayle (≈ 18 miles total).
- Run at a steady effort of roughly 9 min/mile across changing terrain.
- Around the 14‑mile mark, tackle a challenging 4‑mile section featuring technical scrambles and rolling dunes.
- Fuel up: grab something solid (ice cream works) at 8 miles, then use gels to sustain yourself through the final 10 miles.
- Finish at Hayle with a total of ≈ 18 miles covered.
Closing Note
Take this long run out for a test, use the Pacing app to match the pace to your fitness level, and soak in the coastal scenery. Push hard, and enjoy the experience!
References
- ROUND THE ROCK Jersey Vlog Series EP 2 | Getting in the LONG miles - Zennor to Hayle | Run4Adventure - YouTube (YouTube Video)