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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
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
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
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
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
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
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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