NDW50 Foundational Long Run
Workout - NDW50 Foundational Long Run
- 10min @ 7'30''/km
- 120min @ 6'30''/km
- 10min @ 7'30''/km
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Intro
Time On Feet recently shared a workout called “Hoka Event & Clifftop Long Run: 50 Mile Ultra Training Week 1,” and it’s worth watching in full. We’ve summarized the key takeaways so you can attempt the session straight away.
Key Points
- Flexibility & listening to your body: Ben split his Monday run into two parts, and strategically used two rest days when his resting heart rate spiked and fatigue set in. Recovery becomes especially critical after intense speed work.
- Time‑on‑Feet principle: Target a specific number of hours weekly (Week 1 goal: 6 hours). Build progressively by adding roughly 30 minutes per week.
- Long easy run: A 2.5‑hour outing covering around 16 miles along the Brighton coast, run at a very relaxed pace with walking breaks on steep terrain.
- Progressive overload: The following week, increase weekly time on feet by another half‑hour while maintaining the same conversational-pace approach.
Workout Example
Week 1 Long Run (Clifftop Run)
- Duration: ~2.5 hours (≈ 16 mi).
- Route: Depart Brighton and travel east along the shoreline.
- Turnaround point: After roughly 1 hour 15 minutes, reverse direction back toward the start.
- Pace: Very conversational effort. Walk any steep sections.
- Goal: Strengthen aerobic capacity, soak in the scenery, and get comfortable maintaining composure during windy conditions (gusts reaching 40 mph).
Practical Tips
- Break runs into segments if necessary and watch heart rate; include rest days when you notice heaviness or tiredness.
- Dial back the effort on long runs—speed isn’t the priority, focus on accumulating volume.
- Increase your weekly total by 30 minutes each week for steady progression.
- Use the Pacing app to adjust distance and speed according to your fitness.
Closing Note
Tackle this relaxed long run this week—tailor the mileage and duration to fit your current fitness through the Pacing app, and take in the coastal landscape. Build your weekly hours steadily, stay adaptable, and keep pushing forward! 🚀