The Long Vertical Challenge

The Long Vertical Challenge

Workout - The Long Vertical Challenge

  • 12min @ 7'00''/km
  • 180min @ 8'30''/km
  • 12min @ 9'30''/km
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Intro

Beau Miles shares six golden rules for ultra running in a video that’s well worth your time. We’ve pulled together the core ideas so you can start applying them right away. Watch the full video for the complete breakdown.

Key Points

  • Plan and use data – train with intention, tracking distance, heart-rate, and other metrics on your watch; just don’t let the numbers run your life.
  • Prioritize vertical and technical terrain – seek out single-track trails with steep, technical sections to develop the specific strength that ultras demand.
  • Back-to-back long runs – on the day after a long run, go out and do another one, aiming for 3+ hours with as much vertical (roughly 1,200–1,300 m) as you can handle.
  • Post-run recovery routine – after finishing a long run, take a short walk, then stretch and use a foam roller or tennis ball to work out tight muscles.
  • Use metrics as a guide, not a master – log your distance, time, and heart-rate to build awareness, but don’t lose sight of what your body and mind are telling you.
  • Embrace distraction and mental health – let your thoughts roam while you run; this strengthens mental toughness and keeps the sport enjoyable.

Workout Example

Day 2 – Technical Trail Run

  • Duration: 90 minutes on rolling, single-track ground.
  • Focus: tackle steep, technical sections at a steady effort; use your watch to check your intensity levels.

Day 3 – Long Vertical Run

  • Duration: 3+ hours targeting around 1,250 m of vertical (roughly 1.2 km elevation gain).
  • Move at a pace you can sustain; check your watch for heart-rate zones, but trust what your body signals.

Day 5 – Technical 90-Minute Run

  • Match Day 2’s format, but sharpen your attention to footwork and rhythm.

Closing Note

Work these six rules into your next training cycle and adjust pace and length in the Pacing app to suit where you’re at now. A bit of structure, some serious climbing, and plenty of mental space—that combination unlocks real growth in your ultra running. Get out there and run! 🚀

References

Inspired by Beau Miles

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