Ultra Simulation Long Run
Workout - Ultra Simulation Long Run
- 15min @ 7'52''/km
- 120min @ 8'30''/km
- 4 lots of:
- 1min 30s @ 6'30''/km
- 2min rest
- 150min @ 7'30''/km
- 15min @ 9'00''/km
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Quick Summary
Video: WILL I COMPLETE MY LONG RUN CHECKLIST? & Hoka Speedgoat 5 Test (Time On Feet)
Ben shares a detailed long-run vlog that’s worth watching start to finish. We’ve outlined the key takeaways so you can adapt the workout for your own training. Watch the full video to catch all the nuances and extra context.
Key Points
- Long‑run checklist: A 26.2 mi (42 km) effort covering ~5,000 ft of elevation—designed to rehearse roughly half of the upcoming Copthorne 50‑mile race.
- Race‑specific prep: Use the exact fueling items you’ll eat during the race: sandwiches, potatoes, and an Ellis Kitchen smoothie.
- Stair work: Scout hills with stair sections on your route and repeat them to match the stair-climbing demands of race day.
- Fueling plan: 500 ml Tailwind + 1 L water, supplemented with solid food (sandwich, potatoes, smoothie) at the start and midway through.
- Pacing goal: Aim to cover the 26.2 mi in roughly 5 hours (≈ 12 min/mi or 7:30 min/km) at an easy, controlled effort.
- Training focus: Prioritize elevation gain (7‑8 k ft per week) ahead of raw mileage; use hill repeats and lap circuits to build that elevation.
- Gear test – Hoka Speedgoat 5:
- Likes: Breathable mesh, supportive for wider feet, noticeably lighter and more responsive than the Speedgoat 4.
- Cons: Soaks up water fast, poor grip on dusty or rocky terrain, thin tongue can cause rubbing during longer efforts.
- Mental tip: On low-motivation days, try light exposure or sunlight; pack a waterproof shell, extra insulating layer, and a headlamp if you’re running in wet conditions or before dawn.
Workout Example
Distance: 26.2 mi (42 km) – aim for ~5 h total
Elevation: ~5,000 ft (≈ 1,500 m)
1. Start with an easy 1 mi warm-up on flat terrain.
2. Move to rolling terrain; run 2-3 loops (each ~2 mi) to accumulate elevation.
3. Add a stair climb (repeat 2-3 times) to build the stair-climbing fitness the race demands.
4. Around the halfway mark, take a break for a sandwich and a potato.
5. Continue fueling with 500 ml Tailwind + 1 L water; include a small smoothie packet if carrying one.
6. Maintain a steady pace (~12 min/mi) and shoot for a ~5 h finish time.
7. Return downhill to start, keeping effort easy on the descent.Adjust distances, paces, and elevation to match your fitness level using the Pacing app.
Closing Note
Run through this long-run checklist on your next big training day. Scale the distance, elevation, and nutrition to fit your goals, and you’ll arrive at the Copthorne 50 or any challenging hill loop feeling more confident and ready. 🚀