Time On Feet Trail Stamina Builder
Workout - Time On Feet Trail Stamina Builder
- 12min @ 6'30''/km
- 19.0km @ 6'00''/km
- 2.0km @ 5'00''/km
- 8min @ 6'30''/km
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Here’s what Time On Feet covers in their Week 8 South Wales Trails episode—a breakdown of the workout so you can run it yourself today. For the full experience, including scenery and coaching context, watch the complete video.
Key Points
- Week 8 emphasizes long, easy trail runs in South Wales (Brecon Beacons & Cardiff Bay) to build stamina for the Brighton Marathon and upcoming Downslink Ultra.
- Pace isn’t prescribed; instead, run at a comfortable effort and let the terrain do the work with its natural elevation.
- Nutrition: 1 L water split into 500 ml front bottles, ginger‑root infusion, plus simple carbs (guava, sugar, “cliff blocks”).
- Tune into your body – back‑pain resolved through regular stretches; adjust intensity based on how you feel.
Workout Example
- Goal: 13.1 mi (21 km) half‑marathon on mixed trail/road.
- Structure:
- Locate a ~5‑mi loop near your base (Istra Dau area). Run it 2–3 times through, then finish with a final out‑and‑back mile.
- Keep effort relaxed (no target pace), aiming for steady, consistent movement.
- On the final mile, increase your pace slightly to test speed while tired.
- Terrain: fields, long grass, rocky sections, and gentle hills—the course provides all the elevation you need, so skip dedicated hill repeats.
Closing Note Adapt this trail‑focused long run to your own needs: adjust the loop distance, change the total mileage, and use the Pacing app to set goals that match your fitness level. Head out, enjoy the trails, and pay attention to what your body tells you.
Watch the full Time On Feet video for additional details on gear, scenery, and weekly training structure.