Time on Feet Long Run
Workout - Time on Feet Long Run
- 10min @ 7'00''/km
- 120min @ 6'15''/km
- 10min @ 11'00''/km
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Intro: The Running Channel’s video, All My Running Has Led To This | Training for 100 Mile Race, offers solid insights into ultra training. We’ve distilled the core takeaways and pulled out a workout you can start using right away. The full video has additional context and details that round out the picture.
Key Points:
- With just over 3 months until his 100‑mile ultra, the runner uses a 6‑hour “time on feet” session to assess current fitness.
- A 3.3‑mile loop (roughly 2 km) becomes the basis for aiming at approximately 30 miles in a single outing.
- Building fatigue resistance happens through back‑to‑back long runs (10‑20 mi) and extended 9–10 hour “hike‑style” sessions.
- The training mix also includes static‑bike work during work breaks and consistent recovery runs.
Workout Example:
- Goal: Complete 6 hours on your feet using a 3.3 mile loop.
- Structure: Run continuously for up to 6 hours with a target of ~30 miles total (about 9 laps).
- Pace: Maintain an easy, conversational effort—no set pace.
- Progression: After the 6‑hour session, try running 9 laps (≈29.5 mi) in under 6 hours (the video example finished in 5 h 51 m).
Closing Note: Test out this workout and scale the distance or duration based on where you are fitness‑wise using the Pacing app. Enjoy the process, and best of luck chasing that 100‑mile goal.