Ryan's Heat-Adapted Long Run

Workout - Ryan's Heat-Adapted Long Run

• 12min @ 6'45''/km
• 82min 30s @ 6'00''/km
• 2min rest
• 10min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/ryans-heatadapted-long-run-8949c3ae

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Ryan Clayton walks through his method for building 80-mile weeks in this video about high-mileage training for the Indiana Trail 100. Here’s what stands out—you can start applying these ideas in your own running this week. Watch the full video for the complete breakdown.

Key Points:

• Weekly Build: Ryan layers daily 10‑mile runs and aims for a 20‑mile long run to push the week past 80 mi, then follows with a lighter 7–8 mi run the next day to keep things hovering around 80 miles.
• Adaptation & Taper: He watches his body carefully for signs of overtraining; if they show up, he dials back the volume and plans a three‑week taper leading into race day.
• Heat Management: When temps and humidity climb, he caps HR at 150 bpm and walks when it spikes higher. Water, salt sticks, and a performance drink keep him fueled and steady.
• Gear & Nutrition: He tests new T8 shorts with liners, Salomon Ultra‑Glides, and gear from his Hoka box. His food strategy favors whole foods over gels, paired with regular salt tablets.
• Recovery: Working from home gives him room to prioritize sleep, good meals, and easy recovery runs.

Workout Example:

1. Daily Base: Each day: ≥10 mi at an easy, conversational pace (around 65–75% of max HR).
2. Long‑Run Day: Aim for 20 mi total (warm up 8 mi, sustain 12 mi, finish with 0 mi cool‑down), holding effort steady. When HR climbs above 150 bpm, drop to walking for 1–2 minutes to bring it back down.
3. Back‑off Day: After the long run, complete a 7–8 mi easy effort to keep the week’s total under 80 mi.
4. Hydration & Fuel: Drink water at 20‑minute intervals, grab a salt stick at each station, and eat a small protein‑carb snack (like a nut‑butter bar) after the first 10 mi.

Closing Note: Adopt Ryan’s approach to 80‑mile weeks as soon as this weekend. Scale the distances to your current fitness level and set your paces in the Pacing app. Pay close attention to how your body feels, manage the heat, and let those miles stack up. You’ll have the strength you need for the Indiana Trail 100—and whatever comes next.

References

• 80 MILE WEEK - High Mileage Training for Indiana Trail 100 // Hoka UTMB Swag - YouTube (YouTube Video)