Pylons Exposure Ultra Simulation
Workout - Pylons Exposure Ultra Simulation
- 15min @ 6'30''/km
- 8.0km @ 6'30''/km
- 5min rest
- 9.7km @ 6'30''/km
- 5min rest
- 8.0km @ 5'45''/km
- 5min rest
- 6.0km @ 5'45''/km
- 5min rest
- 6.4km @ 5'45''/km
- 5min rest
- 8.0km @ 5'45''/km
- 15min @ 7'00''/km
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Quick Summary: “Running her first ULTRAMARATHON” from This Messy Happy
Featured in Running her first ULTRAMARATHON from This Messy Happy is a race using an unconventional format worth trying in your own training. Here’s what makes it tick.
How the Format Works
- The Pylons Exposure format divides a 6-hour race into six one-hour blocks. Each block has its own distance target, and you get 5 minutes between blocks to recover, drink, and regroup.
- The progression matters: the opening exposures are shorter (roughly 20-30 km across both) to establish confidence and rhythm. By hour four and five, the distances drop but fatigue climbs—this is where your mental game determines success or failure.
- On logistics: stay hydrated, roll out your legs during the 5-minute windows, keep your mood up, and reframe each hour as a standalone race rather than a single six-hour grind.
Sample Pylons Exposure Workout
| Exposure | Distance | Approx. km | Approx. time (at comfortable pace) |
|---|---|---|---|
| 1 | 5 mi (8.07 km) | 8.07 km | ~40 min (easy pace) |
| 2 | 6 mi (9.66 km) | 9.66 km | ~45 min |
| 3 | 8 km | 8 km | ~40 min |
| 4 | 6 km | 6 km | ~30 min |
| 5 | 4 mi (6.44 km) | 6.44 km | ~33 min |
| 6 | 5 mi (8.07 km) | 8.07 km | ~40 min |
Getting Started
- Pick your start time and commit to hourly segments – begin at 8 am for the first exposure. Run the assigned distance, then use whatever time remains (5-15 minutes) to hydrate, change socks, and do some quick foam rolling.
- Run steady, not hard – each exposure should feel like a short, manageable effort. A running watch or Pacing app helps keep you honest with your pace.
- Keep your head in it – one foot in front of the other. The breaks between exposures are your chance to shake off the previous hour and reset mentally.
- Fuel and water – bring enough to drink throughout, grab food as needed between blocks, and write down your time and distance for each segment.
Give It a Go Enter the distances into your Pacing app and adjust them to match your current fitness. This hourly reset format—cycling between effort and recovery—builds endurance in a way steady-state running can’t replicate.
References
- Running her first ULTRAMARATHON (YouTube Video)