Ultra-Simulator Long Run

Workout - Ultra-Simulator Long Run

• 15min @ 6'00''/km
• 75min @ 5'30''/km
• 2min 30s rest
• 3 lots of:
  • 10min @ 5'00''/km
  • 5min @ 5'30''/km
• 30min @ 5'30''/km
• 12min @ 7'00''/km

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Intro

Lee Grantham’s video “Ultimate Guide: Long Runs for Ultramarathon Training | Marathon to Ultra Series” covers the essentials here—we’ve pulled out the main takeaways so you can implement this session right away. The full video has more nuance if you want deeper context.

Key Points

• Treat a tune‑up race as a long run: Run a 50‑70 miler roughly 5‑12 weeks out from your main event, giving you a trial run for logistics and mental readiness.
• Build your weekly distance gradually: Push your weekend efforts up to 50‑70 miles (if aiming for 100), staying roughly 10% below marathon pace.
• Include midweek speed sessions: Work in 2‑, 5‑, and 10‑minute bursts at a faster clip to acclimate yourself to race pace.
• Practice at aid stations: Your tune‑up race is the perfect opportunity to test nutrition, hydration, and rapid aid‑station transitions.
• Stay adaptable: Can’t fit a 100‑miler into your schedule? A 50‑mile effort serves the same purpose—run it twice if you need to.

Workout Example

1. Long‑run tune‑up race – Begin with a 50‑70 mile tune‑up race (80‑110 km), timed 5‑12 weeks before your target ultra.
2. Weekly structure:
   • Weekend long run: Extend your weekend long run over time, holding a pace roughly 10% below what you’d run a marathon at.
   • Mid‑week intervals: Add 2‑minute, 5‑minute, and 10‑minute intervals at a quicker speed—shoot for 1‑2 sessions weekly.
3. Aid‑station drill: During your long run, pause at a designated aid station and drill your refueling routine—grab snacks, refill your pack, move on.
4. Post‑run review: After the run, jot down when you hit each aid station so your crew can dial in pacing and handoff timing on race day.

Closing Note

Test this long‑run approach in your training, adjusting distances and tempos to match your goals in the Pacing app. You have what you need—get out there, log some quality miles, and trust that you’ll handle the distance! 🚀

References

• Ultimate Guide: Long Runs for Ultramarathon Training | Marathon to Ultra Series - YouTube (YouTube Video)