Loy's Double-Dip Long Run

Workout - Loy's Double-Dip Long Run

• 15min @ 7'00''/km
• 3 lots of:
  • 5min @ 7'00''/km
  • 2min @ 5'30''/km
  • 2min @ 8'00''/km
  • 2min @ 5'30''/km
  • 2min @ 8'00''/km
• 10min @ 9'30''/km

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Intro: Check out LAST LONG RUN IN THE UK | Training for TDS UTMB vlog series | Ep 4 from Run4Adventure—it’s worth watching for the full picture. We’ve pulled out the key takeaways so you can put this workout into action today.

Key Points:

• Double‑dip hill repeats: Lou heads up each major hill, comes down, then tackles it again without rest—a creative approach to accumulating vertical without the tedium of single repeats.
• Long‑run endurance: The session totaled just over 18 mi across roughly 2,500 ft of vertical, blending technical moorland running, steep pitches, and brief road stretches.
• Low‑intensity focus: Maintaining composure matters here—keeping heart rate steady, breathing controlled, and staying composed on tricky ground are all part of the approach.
• Group motivation: Training alongside the TNT crew boosts morale, though you can tackle the double dips solo or with friends.

Workout Example (adaptable):

1. Pick a hilly route spanning 15–20 mi with 3–4 prominent climbs.
2. On each hill: up → down → up → down (two passes per hill).
3. Run at moderate intensity—stay in a comfortable heart‑rate band, focusing on steady, even breathing.
4. Once you’ve finished the hill work, cruise through the remaining distance at an easy pace.

Lou’s session results: 18 mi, 2.5 k ft elevation, multiple double dip repeats, and a strong mental win.

Closing Note: Lace up, find a hilly route, and test out the double‑dip hill repeat format—adjust the mileage and pace in the Pacing app based on where you’re at fitness-wise. Get out there and build the strength you’ll need when the terrain gets real.

References

• LAST LONG RUN IN THE UK | Training for TDS UTMB vlog series | Ep 4 | Run4Adventure - YouTube (YouTube Video)