Ryan's Warm-Weather 20-Miler
Workout - Ryan's Warm-Weather 20-Miler
- 5min @ 12'00''/mi
- 0.0mi @ 9'00''/mi
- 5min @ 13'00''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
Ryan Clayton walked through his 20-mile run in warm conditions with the Asics Novablast in tow. If you want to test this workout yourself, the video covers plenty of practical details.
Key Points
- Long‑run focus: 20 miles in approximately 3 hours 1 minute, averaging around 9:03 per mile—a solid steady-state pace as weather warms.
- Training context: Currently running 55 miles per week, with a target of 60 miles while building elevation volume (over 11,000 feet) ahead of a March 50K.
- Fueling and gear: Apple-cinnamon gel (marketed as “Awesome Sauce”) at the 4-mile point, Asics Novablast shoes, a compact mic, and new earbuds for audio clarity.
- Recovery approach: Foam rolling, percussion massage, TENS unit use, and tracking calf tightness as needed.
- Upcoming adjustments: Double-session days (short outdoor run plus treadmill vertical work) once temperatures stay above 60°F.
Workout Example
20‑mile steady-paced run in warm weather (comfortable breathing effort—around 9:00 per mile):
- Start early when temperatures are cool (near 40°F) and finish as conditions warm to roughly 55°F.
- Every 4–5 miles, consume “Awesome Sauce” gel (apple-cinnamon) and drink water.
- Maintain an easy rhythm; plan for roughly 3 hours total time covering the distance.
- After finishing, stretch, foam-roll, use a massage device, and apply TENS therapy to any calf tension.
Scale the pace and gel timing to match your own fitness and fueling preferences.
Closing Note
Test this run, customize the pace and fueling to your situation, and record it in the Pacing app to see how it fits your weekly total. Enjoy the sunshine on your next extended outing! 🚀