Ultra Simulation Run
Workout - Ultra Simulation Run
- 12min @ 7'00''/km
- 20min @ 5'50''/km
- 5 lots of:
- 2min 30s @ 5'00''/km
- 1min rest
- 20min @ 5'50''/km
- 10min @ 7'00''/km
to import the workout after you install it.
Intro
Mark Lewis’s Couch to 50k Ultramarathon | Just 6 weeks to be READY covers a solid approach to ultra training. We’ve extracted the key takeaways so you can start applying the workouts immediately. For the full depth, the original video is worth watching.
Key Points
- Four core elements drive the plan: running, weight loss, technique & equipment, and lifestyle balance.
- The target: complete the 50 km ultra in under 6 hours while recovering in time for a 20-mile mountain race seven days later.
- Weight loss should progress at roughly 2 lb (≈0.9 kg) each week through a ~2000 kcal diet with 1.5‑1.75 g protein per kg of body weight.
- Mix your running intensity by including slow, varied-pace runs—power walks on hills, sections through mud, controlled descents—to build durability and adapt to sustained ultra pacing.
- Run with your full race kit—vest, bottles, lubricants, phone, camera—during long sessions to catch any friction or loose items before the actual event.
Workout Example (Weeks 1‑6)
| Day | Session | Distance & Pace |
|---|---|---|
| Monday | Rest | — |
| Tuesday | Easy run | 8 km at a comfortable conversational pace |
| Wednesday | Speed work (most weeks) | 6 km with intervals; week 2 is a recovery week and the final week is an easy week |
| Thursday | Mixed easy runs | 6 km easy (can split into shorter segments) |
| Friday | Rest | — |
| Saturday | Long run | Build up to 20‑30 km (or longer) at ultra‑pace, include hills and trail sections |
| Sunday | Medium‑long easy run | 12‑15 km at an easy pace |
Wednesday intervals are central to building running economy and making ultra-pace sustainable. Our guide Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explores the mechanics in detail. Shorter-distance drilling tactics also translate here—see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for techniques worth borrowing.
Sunday’s 12-15 km sessions push well past a standard 10k distance, building the endurance foundation that matters for ultras. Use Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance as a pacing reference to track your progress.
Your first full-simulation run (final day of week 6) is 10 miles (≈16 km) at easy pace. This is where you rehearse race-day nutrition and test all your kit together.
Practical Tips to Implement Now
- Begin with ~2000 daily calories, emphasizing protein sources like chicken, fish, and beans, with extra carbs on long-run days.
- This week, run 8 km on Tuesday at an easy, conversational pace to rebuild your running base.
- Include a brief hill-walking segment in your Wednesday session to start adapting to mixed terrain.
- Wear your race vest on a Saturday long run and practice water refills at a park bench to simulate aid-station stops.
- Track your weight each week, targeting a steady drop to around 215‑220 lb (≈98‑100 kg) if you’re starting near 230 lb.
Closing Note
Work through this six-week plan, dial in your paces using the Pacing app, and watch Mark’s complete video for fuller context. The work lies ahead—lace up, get to the trails, and build that ultra fitness. 🚀
References
- Couch to 50k Ultramarathon | Just 6 weeks to be READY - YouTube (YouTube Video)