Ultra Long Run Simulation

Workout - Ultra Long Run Simulation

• 10min @ 12'30''/mi
• 2 lots of:
  • 0.0mi @ 11'15''/mi
  • 4min rest
• 0.0mi @ 11'15''/mi
• 10min @ 13'20''/mi

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Intro: Looking for a solid breakdown of Ryan Clayton’s 28 mile Training Run - We’re getting serious now!? This guide walks you through the key takeaways so you can attempt it yourself. Watch the full video for the complete picture.

Key Points:

• Heat training (80 °F conditions) mimics altitude effects and builds heat tolerance when approached properly.
• Hydration & cooling: Pack a cooler with ice, two large water bottles, extra Gatorade, and a wet buff to cool your face throughout.
• Nutrition plan: Two gels per round (≈450 kcal) paired with a Gatorade bottle (≈190 kcal) and electrolyte supplementation keeps you fueled and balanced.
• Pacing & effort: Target 25–30 miles on a 7-mile loop (repeat 4–5 times). Start the first lap at 7 miles in 1 hour 13 minutes (≈10:30 min/mi), settle into an 11:5 min/mi average, maintaining heart rate around 130 bpm.
• Tech: Pair a heart-rate monitor with a power meter (Coros Vertix) to track effort in real time.

Workout Example:

• Goal: Complete 28 miles of trail running (aim for 25–30 total) in 5–6 hours.
• Loop: Four to five repetitions of a 7-mile circuit.
• Pace: Target 11–12 min/mi, adjusting for how your legs feel; keep HR steady near 130 bpm.
• Hydration: Bring two large Gatorade bottles, four water bottles, and a cooler filled with ice. Top off at a nearby gas station if supplies run low.
• Nutrition: Consume 2 gels every 60–90 minutes (≈450 kcal) with electrolyte supplementation. Use an ice-soaked buff to regulate body temperature.
• Recovery breaks: Walk or stop for 5 minutes if fatigue sets in; pick back up once you feel ready.

Closing Note: Try this long run with your own distances and tempos through your Pacing app. Stay on top of hydration, keep the ice accessible, and log those miles—your ultra training will benefit. 🚀

References

• 28 mile Training Run - We’re getting serious now! - YouTube (YouTube Video)