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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Beau Miles shares six golden rules for ultra running. We’ve pulled together the core ideas so you can apply them. Watch the full video for the complete breakdown.

Key points

• Plan and use data. Train with intention, tracking distance, heart-rate, and other metrics. Don’t let the numbers run your life.
• Prioritize vertical and technical terrain. Seek out single-track trails with steep, technical sections.
• 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 a long run, take a short walk, then stretch and use a foam roller or tennis ball.
• Use metrics as a guide, not a master. Log distance, time, and heart-rate to build awareness, but listen to your body.
• Let your thoughts roam while you run. It strengthens mental toughness and keeps the sport enjoyable.

Workout example

Day 2, technical trail run:

• 90 minutes on rolling, single-track ground.
• Tackle steep, technical sections at a steady effort. Use your watch to check intensity.

Day 3, long vertical run:

• 3+ hours targeting around 1,250 m of vertical (roughly 1.2 km elevation gain).
• Sustain a pace you can hold. Trust what your body signals.

Day 5, technical 90-minute run:

• Match Day 2’s format. Sharpen your attention to footwork and rhythm.

Work these rules into your next training cycle and adjust pace and length in the Pacing app.

References

• My six golden rules of ultra running - YouTube (YouTube Video)