Workout - HR-Guided Endurance Run

• 12min @ 6'00''/km
• 90min @ 4'45''/km
• 7min @ 6'00''/km

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Quick Summary

Ben Is Running’s “TRAINING FOR A 50K ULTRA MARATHON” is absolutely worth watching in full. We’ve extracted the core ideas so you can execute the session today.

Key Points

• HR-focused training anchors the program. A chest‑strap monitor (B20) keeps easy runs genuinely easy while sidestepping the undefined space between easy and tempo where effort drifts upward.
• Set a firm ceiling on easy-run HR—say 150 bpm—and let your monitor vibrate when you approach that threshold.
• Build high weekly volume of around 140–240 km per week (approximately 100 miles), with the majority of time spent running easy.
• Dial in your easy-run pace to roughly 8 minutes per mile (4:45 per km) at 125–130 bpm to develop aerobic fitness without overstraining.

Workout Example

• 1.5‑hour treadmill run (or an outdoor equivalent)
  • Target distance: ≈20 km (12‑13 mi)
  • Pace: 8 min / mile (≈4:45 / km)
  • Heart‑rate target: 125‑130 bpm (set your monitor to alert at 150 bpm as a checkpoint).
  • At the halfway point, pause and reset the treadmill, then continue until you’ve logged the full 20 km.
• Add an easy 10 km session later in the day to accumulate 30 km total and move toward a 30‑40 km weekly base.
• Log your data with the chest‑strap monitor, sync to Strava, and refine your pace targets in the Pacing app based on where you’re at fitness-wise.

Closing Note

Give this heart-rate-anchored easy-run approach a shot today. The Pacing app can help you fine-tune your targets for your current level. Enjoy the training!

References

• TRAINING FOR A 50K ULTRA MARATHON - YouTube (YouTube Video)