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Ultra Running: 6 Things You Need to Know
Embrace the Challenge
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Ultra running has exploded in popularity in recent years. With a 345% increase in participation over the last decade and ultra running races ranging from 50k to seemingly limitless distances, it's clear that pushing the limits is becoming the new normal. Ultra running is no longer reserved for elite athletes; it's now accessible to everyday runners craving their next challenge.
The Appeal of Ultra Running
Whether you're inspired by elite ultra running athletes like Jim Walmsley or Courtney Dauwalter—or you're simply looking for your next big adventure, ultra running is the ultimate test of endurance. With postcard-perfect ultra running race locations and affordable entry fees, there's never been a better time to go long.
So, what are six things you should know when preparing for your first ultra running event?
1. Embrace the Suffering in Ultra Running Training
Ultra running is not just about physical endurance—it's about mental resilience. Unlike shorter distances, the longer you go in ultra running, the more variables come into play, from cramps and GI issues to sleep deprivation and hallucinations. The perfect ultra running race is rare, and there will be tough moments.
Some of my best memories from ultra running races are actually from getting out and training in tough conditions. Run at night, practice back-to-back long runs, and push through discomfort. The more you expose yourself to hardship in ultra running training, the better equipped you'll be to handle race-day challenges When they arise, not IF they arise.
2. Don't Skip the Hike Training for Ultra Running
Most first-time ultra runners underestimate how much time they will spend hiking, especially in mountainous ultra running terrain. All UTMB 100-mile ultra running races feature at least 10,000 metres of ascent and descent as standard. No one runs all of that!
Incorporate regular hiking into your ultra running training. If you don't have access to mountains, simulate elevation with hill repeats, stair climbing, or treadmill incline workouts.Practice efficient hiking techniques, and use trekking poles if they're allowed in your ultra running race.
3. Build Your Low-End Speed for Ultra Running
In an ultra marathon, you'll likely spend a lot of time running at a slower pace, so focus on improving your low-end aerobic capacity for ultra running. If you speak to the majority of ultra runners, they say they want to get faster, and what they mean is their top-end speed. It takes a lot of work to get your top-end sustainable pace from 4.00/km to 3.45/km, and this won't serve you much value in a 12-hour ultra running race vs. working on your lower-end speed and getting your easy running pace from 6.30/km to 6.15/km. This is more likely to eat hours off your ultra running finishing time as you race longer and longer.
4. Dial in Your Ultra Running Nutrition
Depending on the ultra-running race, you could be out on the course for anywhere from six to sixty hours… a true test of endurance! You will need a lot of food to fuel that kind of ultra running effort. Nutrition is one of the most critical (and personal) parts of ultra running.
Practice eating during your long ultra running training sessions. Try different food combinations—gels, bars, real food—and figure out what your body can handle during ultra running. A good rule of thumb is to take in at least 200 calories per hour of moving as a low-end range for ultra running. I like to start at 75g/h as a base level and work up or down based on feeling during ultra running events.
5. Prepare for the Mental Summits and Valleys of Ultra Running
During an ultra running race, you'll feel invincible one minute and hit rock bottom the next. It's normal to experience extreme highs and lows both physically and mentally in ultra running, and the worst part is these feelings often arrive unannounced and at seemingly varied lengths. You can feel amazing for 3 minutes and then rough for9 hours! Why?
When you're in a low during an ultra running event, learn to fragment the race into smaller chunks.Focus on reaching the next aid station or covering the next 5 kilometers or even to the next tree! Keep in mind that the bad times will pass. Use mindfulness techniques like breathing exercises or repeat a mantra to keep your mind calm during ultra running.
6. Enjoy the Ultra Running Journey
Running your first ultra is a monumental achievement in the world of ultra running. The early mornings, long training days, and the ultra running race itself are all part of the adventure. Remember why you signed up for ultra running and take time to appreciate the journey. Smile, stay present, and soak it all in. The finish line is just a small part of the ultra running experience—You are no doubt a stronger, more resilient person!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
Ultra running has exploded in popularity in recent years. With a 345% increase in participation over the last decade and ultra running races ranging from 50k to seemingly limitless distances, it's clear that pushing the limits is becoming the new normal. Ultra running is no longer reserved for elite athletes; it's now accessible to everyday runners craving their next challenge.
The Appeal of Ultra Running
Whether you're inspired by elite ultra running athletes like Jim Walmsley or Courtney Dauwalter—or you're simply looking for your next big adventure, ultra running is the ultimate test of endurance. With postcard-perfect ultra running race locations and affordable entry fees, there's never been a better time to go long.
So, what are six things you should know when preparing for your first ultra running event?
1. Embrace the Suffering in Ultra Running Training
Ultra running is not just about physical endurance—it's about mental resilience. Unlike shorter distances, the longer you go in ultra running, the more variables come into play, from cramps and GI issues to sleep deprivation and hallucinations. The perfect ultra running race is rare, and there will be tough moments.
Some of my best memories from ultra running races are actually from getting out and training in tough conditions. Run at night, practice back-to-back long runs, and push through discomfort. The more you expose yourself to hardship in ultra running training, the better equipped you'll be to handle race-day challenges When they arise, not IF they arise.
2. Don't Skip the Hike Training for Ultra Running
Most first-time ultra runners underestimate how much time they will spend hiking, especially in mountainous ultra running terrain. All UTMB 100-mile ultra running races feature at least 10,000 metres of ascent and descent as standard. No one runs all of that!
Incorporate regular hiking into your ultra running training. If you don't have access to mountains, simulate elevation with hill repeats, stair climbing, or treadmill incline workouts.Practice efficient hiking techniques, and use trekking poles if they're allowed in your ultra running race.
3. Build Your Low-End Speed for Ultra Running
In an ultra marathon, you'll likely spend a lot of time running at a slower pace, so focus on improving your low-end aerobic capacity for ultra running. If you speak to the majority of ultra runners, they say they want to get faster, and what they mean is their top-end speed. It takes a lot of work to get your top-end sustainable pace from 4.00/km to 3.45/km, and this won't serve you much value in a 12-hour ultra running race vs. working on your lower-end speed and getting your easy running pace from 6.30/km to 6.15/km. This is more likely to eat hours off your ultra running finishing time as you race longer and longer.
4. Dial in Your Ultra Running Nutrition
Depending on the ultra-running race, you could be out on the course for anywhere from six to sixty hours… a true test of endurance! You will need a lot of food to fuel that kind of ultra running effort. Nutrition is one of the most critical (and personal) parts of ultra running.
Practice eating during your long ultra running training sessions. Try different food combinations—gels, bars, real food—and figure out what your body can handle during ultra running. A good rule of thumb is to take in at least 200 calories per hour of moving as a low-end range for ultra running. I like to start at 75g/h as a base level and work up or down based on feeling during ultra running events.
5. Prepare for the Mental Summits and Valleys of Ultra Running
During an ultra running race, you'll feel invincible one minute and hit rock bottom the next. It's normal to experience extreme highs and lows both physically and mentally in ultra running, and the worst part is these feelings often arrive unannounced and at seemingly varied lengths. You can feel amazing for 3 minutes and then rough for9 hours! Why?
When you're in a low during an ultra running event, learn to fragment the race into smaller chunks.Focus on reaching the next aid station or covering the next 5 kilometers or even to the next tree! Keep in mind that the bad times will pass. Use mindfulness techniques like breathing exercises or repeat a mantra to keep your mind calm during ultra running.
6. Enjoy the Ultra Running Journey
Running your first ultra is a monumental achievement in the world of ultra running. The early mornings, long training days, and the ultra running race itself are all part of the adventure. Remember why you signed up for ultra running and take time to appreciate the journey. Smile, stay present, and soak it all in. The finish line is just a small part of the ultra running experience—You are no doubt a stronger, more resilient person!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Ultra running has exploded in popularity in recent years. With a 345% increase in participation over the last decade and ultra running races ranging from 50k to seemingly limitless distances, it's clear that pushing the limits is becoming the new normal. Ultra running is no longer reserved for elite athletes; it's now accessible to everyday runners craving their next challenge.
The Appeal of Ultra Running
Whether you're inspired by elite ultra running athletes like Jim Walmsley or Courtney Dauwalter—or you're simply looking for your next big adventure, ultra running is the ultimate test of endurance. With postcard-perfect ultra running race locations and affordable entry fees, there's never been a better time to go long.
So, what are six things you should know when preparing for your first ultra running event?
1. Embrace the Suffering in Ultra Running Training
Ultra running is not just about physical endurance—it's about mental resilience. Unlike shorter distances, the longer you go in ultra running, the more variables come into play, from cramps and GI issues to sleep deprivation and hallucinations. The perfect ultra running race is rare, and there will be tough moments.
Some of my best memories from ultra running races are actually from getting out and training in tough conditions. Run at night, practice back-to-back long runs, and push through discomfort. The more you expose yourself to hardship in ultra running training, the better equipped you'll be to handle race-day challenges When they arise, not IF they arise.
2. Don't Skip the Hike Training for Ultra Running
Most first-time ultra runners underestimate how much time they will spend hiking, especially in mountainous ultra running terrain. All UTMB 100-mile ultra running races feature at least 10,000 metres of ascent and descent as standard. No one runs all of that!
Incorporate regular hiking into your ultra running training. If you don't have access to mountains, simulate elevation with hill repeats, stair climbing, or treadmill incline workouts.Practice efficient hiking techniques, and use trekking poles if they're allowed in your ultra running race.
3. Build Your Low-End Speed for Ultra Running
In an ultra marathon, you'll likely spend a lot of time running at a slower pace, so focus on improving your low-end aerobic capacity for ultra running. If you speak to the majority of ultra runners, they say they want to get faster, and what they mean is their top-end speed. It takes a lot of work to get your top-end sustainable pace from 4.00/km to 3.45/km, and this won't serve you much value in a 12-hour ultra running race vs. working on your lower-end speed and getting your easy running pace from 6.30/km to 6.15/km. This is more likely to eat hours off your ultra running finishing time as you race longer and longer.
4. Dial in Your Ultra Running Nutrition
Depending on the ultra-running race, you could be out on the course for anywhere from six to sixty hours… a true test of endurance! You will need a lot of food to fuel that kind of ultra running effort. Nutrition is one of the most critical (and personal) parts of ultra running.
Practice eating during your long ultra running training sessions. Try different food combinations—gels, bars, real food—and figure out what your body can handle during ultra running. A good rule of thumb is to take in at least 200 calories per hour of moving as a low-end range for ultra running. I like to start at 75g/h as a base level and work up or down based on feeling during ultra running events.
5. Prepare for the Mental Summits and Valleys of Ultra Running
During an ultra running race, you'll feel invincible one minute and hit rock bottom the next. It's normal to experience extreme highs and lows both physically and mentally in ultra running, and the worst part is these feelings often arrive unannounced and at seemingly varied lengths. You can feel amazing for 3 minutes and then rough for9 hours! Why?
When you're in a low during an ultra running event, learn to fragment the race into smaller chunks.Focus on reaching the next aid station or covering the next 5 kilometers or even to the next tree! Keep in mind that the bad times will pass. Use mindfulness techniques like breathing exercises or repeat a mantra to keep your mind calm during ultra running.
6. Enjoy the Ultra Running Journey
Running your first ultra is a monumental achievement in the world of ultra running. The early mornings, long training days, and the ultra running race itself are all part of the adventure. Remember why you signed up for ultra running and take time to appreciate the journey. Smile, stay present, and soak it all in. The finish line is just a small part of the ultra running experience—You are no doubt a stronger, more resilient person!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Ultra running has exploded in popularity in recent years. With a 345% increase in participation over the last decade and ultra running races ranging from 50k to seemingly limitless distances, it's clear that pushing the limits is becoming the new normal. Ultra running is no longer reserved for elite athletes; it's now accessible to everyday runners craving their next challenge.
The Appeal of Ultra Running
Whether you're inspired by elite ultra running athletes like Jim Walmsley or Courtney Dauwalter—or you're simply looking for your next big adventure, ultra running is the ultimate test of endurance. With postcard-perfect ultra running race locations and affordable entry fees, there's never been a better time to go long.
So, what are six things you should know when preparing for your first ultra running event?
1. Embrace the Suffering in Ultra Running Training
Ultra running is not just about physical endurance—it's about mental resilience. Unlike shorter distances, the longer you go in ultra running, the more variables come into play, from cramps and GI issues to sleep deprivation and hallucinations. The perfect ultra running race is rare, and there will be tough moments.
Some of my best memories from ultra running races are actually from getting out and training in tough conditions. Run at night, practice back-to-back long runs, and push through discomfort. The more you expose yourself to hardship in ultra running training, the better equipped you'll be to handle race-day challenges When they arise, not IF they arise.
2. Don't Skip the Hike Training for Ultra Running
Most first-time ultra runners underestimate how much time they will spend hiking, especially in mountainous ultra running terrain. All UTMB 100-mile ultra running races feature at least 10,000 metres of ascent and descent as standard. No one runs all of that!
Incorporate regular hiking into your ultra running training. If you don't have access to mountains, simulate elevation with hill repeats, stair climbing, or treadmill incline workouts.Practice efficient hiking techniques, and use trekking poles if they're allowed in your ultra running race.
3. Build Your Low-End Speed for Ultra Running
In an ultra marathon, you'll likely spend a lot of time running at a slower pace, so focus on improving your low-end aerobic capacity for ultra running. If you speak to the majority of ultra runners, they say they want to get faster, and what they mean is their top-end speed. It takes a lot of work to get your top-end sustainable pace from 4.00/km to 3.45/km, and this won't serve you much value in a 12-hour ultra running race vs. working on your lower-end speed and getting your easy running pace from 6.30/km to 6.15/km. This is more likely to eat hours off your ultra running finishing time as you race longer and longer.
4. Dial in Your Ultra Running Nutrition
Depending on the ultra-running race, you could be out on the course for anywhere from six to sixty hours… a true test of endurance! You will need a lot of food to fuel that kind of ultra running effort. Nutrition is one of the most critical (and personal) parts of ultra running.
Practice eating during your long ultra running training sessions. Try different food combinations—gels, bars, real food—and figure out what your body can handle during ultra running. A good rule of thumb is to take in at least 200 calories per hour of moving as a low-end range for ultra running. I like to start at 75g/h as a base level and work up or down based on feeling during ultra running events.
5. Prepare for the Mental Summits and Valleys of Ultra Running
During an ultra running race, you'll feel invincible one minute and hit rock bottom the next. It's normal to experience extreme highs and lows both physically and mentally in ultra running, and the worst part is these feelings often arrive unannounced and at seemingly varied lengths. You can feel amazing for 3 minutes and then rough for9 hours! Why?
When you're in a low during an ultra running event, learn to fragment the race into smaller chunks.Focus on reaching the next aid station or covering the next 5 kilometers or even to the next tree! Keep in mind that the bad times will pass. Use mindfulness techniques like breathing exercises or repeat a mantra to keep your mind calm during ultra running.
6. Enjoy the Ultra Running Journey
Running your first ultra is a monumental achievement in the world of ultra running. The early mornings, long training days, and the ultra running race itself are all part of the adventure. Remember why you signed up for ultra running and take time to appreciate the journey. Smile, stay present, and soak it all in. The finish line is just a small part of the ultra running experience—You are no doubt a stronger, more resilient person!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Ultra running has exploded in popularity in recent years. With a 345% increase in participation over the last decade and ultra running races ranging from 50k to seemingly limitless distances, it's clear that pushing the limits is becoming the new normal. Ultra running is no longer reserved for elite athletes; it's now accessible to everyday runners craving their next challenge.
The Appeal of Ultra Running
Whether you're inspired by elite ultra running athletes like Jim Walmsley or Courtney Dauwalter—or you're simply looking for your next big adventure, ultra running is the ultimate test of endurance. With postcard-perfect ultra running race locations and affordable entry fees, there's never been a better time to go long.
So, what are six things you should know when preparing for your first ultra running event?
1. Embrace the Suffering in Ultra Running Training
Ultra running is not just about physical endurance—it's about mental resilience. Unlike shorter distances, the longer you go in ultra running, the more variables come into play, from cramps and GI issues to sleep deprivation and hallucinations. The perfect ultra running race is rare, and there will be tough moments.
Some of my best memories from ultra running races are actually from getting out and training in tough conditions. Run at night, practice back-to-back long runs, and push through discomfort. The more you expose yourself to hardship in ultra running training, the better equipped you'll be to handle race-day challenges When they arise, not IF they arise.
2. Don't Skip the Hike Training for Ultra Running
Most first-time ultra runners underestimate how much time they will spend hiking, especially in mountainous ultra running terrain. All UTMB 100-mile ultra running races feature at least 10,000 metres of ascent and descent as standard. No one runs all of that!
Incorporate regular hiking into your ultra running training. If you don't have access to mountains, simulate elevation with hill repeats, stair climbing, or treadmill incline workouts.Practice efficient hiking techniques, and use trekking poles if they're allowed in your ultra running race.
3. Build Your Low-End Speed for Ultra Running
In an ultra marathon, you'll likely spend a lot of time running at a slower pace, so focus on improving your low-end aerobic capacity for ultra running. If you speak to the majority of ultra runners, they say they want to get faster, and what they mean is their top-end speed. It takes a lot of work to get your top-end sustainable pace from 4.00/km to 3.45/km, and this won't serve you much value in a 12-hour ultra running race vs. working on your lower-end speed and getting your easy running pace from 6.30/km to 6.15/km. This is more likely to eat hours off your ultra running finishing time as you race longer and longer.
4. Dial in Your Ultra Running Nutrition
Depending on the ultra-running race, you could be out on the course for anywhere from six to sixty hours… a true test of endurance! You will need a lot of food to fuel that kind of ultra running effort. Nutrition is one of the most critical (and personal) parts of ultra running.
Practice eating during your long ultra running training sessions. Try different food combinations—gels, bars, real food—and figure out what your body can handle during ultra running. A good rule of thumb is to take in at least 200 calories per hour of moving as a low-end range for ultra running. I like to start at 75g/h as a base level and work up or down based on feeling during ultra running events.
5. Prepare for the Mental Summits and Valleys of Ultra Running
During an ultra running race, you'll feel invincible one minute and hit rock bottom the next. It's normal to experience extreme highs and lows both physically and mentally in ultra running, and the worst part is these feelings often arrive unannounced and at seemingly varied lengths. You can feel amazing for 3 minutes and then rough for9 hours! Why?
When you're in a low during an ultra running event, learn to fragment the race into smaller chunks.Focus on reaching the next aid station or covering the next 5 kilometers or even to the next tree! Keep in mind that the bad times will pass. Use mindfulness techniques like breathing exercises or repeat a mantra to keep your mind calm during ultra running.
6. Enjoy the Ultra Running Journey
Running your first ultra is a monumental achievement in the world of ultra running. The early mornings, long training days, and the ultra running race itself are all part of the adventure. Remember why you signed up for ultra running and take time to appreciate the journey. Smile, stay present, and soak it all in. The finish line is just a small part of the ultra running experience—You are no doubt a stronger, more resilient person!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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