Meghan Hicks, senior editor for iRunFar.com and winner of the 2013 Marathon des Sables, based in Moab, UtahWorkout: Fast Finish Long Run
- Run 16 miles at a conversational pace, focusing on high cadence and proper form, as well as nutrition and hydration.
- During miles 16 to 21, increase your effort in steady increments, keeping in mind that on more difficult terrain, this should be judged by heart rate, rather than actual pace.
- Miles 21 to 24 should be completed at a harder tempo effort. This is where it becomes apparent whether you've fueled and hydrated properly in order to run this more difficult pace at the end of a long run.
Meghan's Tip: "The top runners at the end of a long trail ultramarathon, something in the range of 50 to 100 miles, will be the ones who remain the fastest and most efficient physically, and the most mentally tough in the race's later stages. This workout is one of my favorites for helping develop this late-in-the-game ability to finish a long run fast."
More: Tips for Fast Finish Long Runs
Geoff Roes, winner of the 2012 Iditarod Trail Invitational (350 miles), 2011 Ultra Race of Champions 100K and the 2010 Western States Endurance Run (100 miles), based in Juneau, AlaskaWorkout: Trail Interval Workout
- Warm up for 2 to 3 miles easy.
- On a trail with rolling terrain and plenty of hills ranging from 2 to 10 minutes long, let the trail guide your intervals by surging on the uphills at tempo pace and maintaining that effort on the downhills. Jog for recovery on the flat sections.
- Cool down for 2 to 3 miles easy.
Geoff's Tip: "This is a great method to build raw strength and endurance by running the uphills hard, and it also builds leg speed and technical running ability from running the downhills fast."
More: 4 Downhill Running Workouts to Build Strength and Speed
Sage Canaday, 2013 USATF National 100K Trail Champion and 2012 USA Mountain Running Champion, based in Boulder, ColoradoWorkout: Uphill Tempo Run
- Warm up for 20 minutes.
- Locate a long uphill or set a treadmill to between 5 to 15 percent incline and run tempo pace for 15 to 30 minutes, starting with 15 minutes and working up 5 minutes each week.
- Cool down for 15 minutes.
Sage's Tip: "The key here is that hill running builds tremendous strength in your leg muscles and core, and the uphill forces better running form that translates to faster running speeds on the flats."
More: How to Execute the Perfect Tempo RunSign up for your next race.
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