Mounds of Opportunity Hills
Workout - Mounds of Opportunity Hills
- 15min @ 6'30''/km
- 5 lots of:
- 3min @ 5'00''/km
- 3min rest
- 15min @ 7'00''/km
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Intro
The Running Channel put together I Trained Like An Ultrarunner For A Week And I Learned—a video worth your time. Below are the key points and a sample week you can test out starting today. Check out the full video if you want the complete walkthrough.
Key Points
- Consistency & volume: elite ultrarunners build mileage through easy-paced runs, back-to-back sessions, and focused quality workouts, all while managing work and personal obligations.
- Mental tools: self-regulation, positive self-talk, and visualization create a shield against fatigue and sustain drive.
- Nutrition basics: fuel with carbs before heading out, drink electrolytes during runs over an hour, and follow up with protein and carbs within 2 hours post-run to support recovery.
- Flexibility: the plan fits your schedule. Swap a 70-minute run for 45 minutes, use walking on rest days, or replace hill work with short repeats.
Workout Example (all distances in miles)
| Day | Session | Structure & Pace |
|---|---|---|
| Day 1 | Double‑day run | 70 min easy (≈ 7 mi) → 30 min easy (≈ 3 mi). No set pace, just “easy” effort. |
| Day 2 | Hill session | 15 min warm‑up, then 5 × 3‑min hill repeats (≈ 0.3 mi each) with easy jog down, finish with 15 min cooldown. |
| Day 3 | Split run | 45 min easy (≈ 4.5 mi) in the morning, then 60 min easy (≈ 6 mi) later. |
| Day 4 | Rest + yoga | Light yoga + mobility; no running. |
| Day 5 | Run + walk | 60 min easy run (≈ 6 mi) + 60 min brisk walk (≈ 3 mi). |
| Day 6 | Tempo day | 30 min walk (≈ 1.5 mi) → 60 min tempo run (≈ 6 mi) at ~10 % faster than easy pace. |
| Day 7 | Long run | 90 min run (≈ 9 mi) broken into 3 × 30‑min segments; focus on steady effort, refuel every 30 min. |
Practical Tips to Try Right Now
- Plan your runs around work: slot a 45-minute run between meetings, the way the host did on Day 3.
- Use self-talk: find a mantra (like “mounds of opportunity”) and repeat it when climbing to reduce how hard the effort feels.
- Fuel before you go: eat a banana or oatmeal with honey 30–45 minutes before running to keep your energy steady.
- Post-run recovery: grab something protein-rich (Greek yogurt and berries work well) within 2 hours to help repair muscle tissue.
- If you’re new to double-days: start with a 30-minute run and a 20-minute run, then build from there. The Running Channel’s “Should You Run Twice A Day?” has helpful guidance.
Closing Note
Try running ultrarunner-style for a week and use the Pacing app to dial in the effort levels for your current fitness. You’ll build up your mileage, strengthen your mental resilience, and feel more confident with back-to-back running days. Enjoy the experience, stay safe, and keep moving.