Endurance Double-Run

Workout - Endurance Double-Run

• 12min @ 6'00''/km
• 60min @ 5'30''/km
• 180min rest
• 60min @ 5'30''/km
• 10min @ 6'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/endurance-doublerun-e51443f0

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Run4Adventure documented the SALOMON PHANTASM 24 | Mixed relay team 24‑hour distance record attempt, offering valuable insight into what a sustained relay effort demands. This breakdown shows how to structure a similar workout for yourself. Watch the full video to see exactly how the record push played out.

Key Points:

• A four‑person squad—Ricky Lightfoot, Ali Lavender, Matt Rees, and Abi Woolaston—took on a 24‑hour mixed relay around a 400 m track.
• Each athlete ran six 1‑hour blocks, spaced out with 3‑hour recovery breaks in between.
• The strategy focused on holding an even pace while eating between efforts, and reading bodily signals instead of hitting preset speeds.
• Mental toughness and group cohesion became essential when darkness fell and exhaustion set in.

Workout Example:

1. Warm‑up: 10 minutes of easy running.
2. Run for 1 hour at a controlled pace (aim for ~17 km per hour, or about 10 min / km).
3. Rest and refuel for 3 hours—prioritize eating (mix carbs with protein) and sleep if possible.
4. Repeat the run-recovery pair five more times (6 hours running total, 15 hours recovery total).
5. Eat immediately after each running block (a gel plus something solid like a small sandwich) to keep hunger at bay.

Practical Tips:

• Test back-to-back runs with 3-hour gaps to see how fast your body bounces back.
• Have water and quick carbs ready for the moments right after each run ends.
• Let how you feel set your pace—push if the legs feel fresh, dial it down if fatigue creeps up and threatens your form.
• Rally teammates during transitions; a few words or a fist bump can shift your whole mood.

Closing Note: Test this relay-style session and adjust the paces to match your current shape using the Pacing app. Experiencing how partnership and good fueling work together makes it worth the effort—and the full Run4Adventure video gives you the complete picture of how the record attempt unfolded.

References

• SALOMON PHANTASM 24 | Mixed relay team 24-hour distance record attempt | Run4Adventure - YouTube (YouTube Video)