Ultra Simulation Long Run
Workout - Ultra Simulation Long Run
- 10min @ 12'30''/mi
- 0.0mi @ 11'50''/mi
- 15min rest
- 0.0mi @ 14'38''/mi
- 10min @ 13'00''/mi
to import the workout after you install it.
Ryan Clayton’s Hard Training Block COMPLETE covers an effective ultra-marathon training progression worth studying. The video provides detailed insights that translate directly into workable sessions. Check the full video for complete context.
Key Points
- Two consecutive weeks of hard training, running around 70 miles each week to build the aerobic base needed for a 50-mile ultra.
- The centerpiece: a 30-mile run broken into three circuits (roughly 10 miles per loop) emphasizing steady pacing, fueling strategy, and active recovery.
- Pacing breakdown: maintain approximately 11:50 per mile for the opening 20 miles (translates to about 19 hours 43 minutes for 100 miles) and shift to roughly 14:46 per mile over the final 10, only marginally slower than a 24-hour ultra target pace.
- On-course strategy: consume gels (100 calories and 90 calories) alongside Gatorade at designated stops; practice refueling breaks (10 minutes and 30 minutes); use data to monitor effort and overall fatigue; incorporate regular stretching and mobility drills targeting knees, hips, and calves.
Workout Example 1️⃣ Lap 1 – Run 10.4 miles at an easy effort, concentrating on freeing up the calves and hip flexors. 2️⃣ Lap 2 – Add a 3.5-mile trail variant, bringing the loop to approximately 14 miles. 3️⃣ Lap 3 – Finish out the 30-mile total; target around 14:30 per mile on the final 10 miles to align with a 24-hour race target.
- Fuel: Use two gels (100 calories and 90 calories) in the first 10 miles; have Gatorade (roughly 400 calories, 64 ounces) ready at the 20-mile aid station; refill water as required.
- Recovery: Complete post-run stretching, use a foam roller on the hips, hamstrings, and glutes; watch for signs of knee pain or plantar-fasciitis flare-ups.
Closing Note Test this long, paced session and adjust the target speeds to match your own profile within the Pacing app. Push forward with confidence toward your 50-mile achievement.
References
- Hard Training Block COMPLETE - YouTube (YouTube Video)