5 Science‑Backed Pacing Rules for Ultras

🔥 Want to finish your next ultra stronger and avoid the dreaded late-race fade? This episode breaks down five science-backed pacing strategies every runner can use—whether you’re lining up for your first 50K or chasing a 100-mile PR. Drawing on data from UTMB, Western States, and Ultra-Trail Cape Town, Coaches Zoë and TJ share the training and mindset tools that separate strong finishers from blow-ups.🎙️ In this episode, we cover:Hot or Not: stacking two ultras close together, GPS watches vs. RPE, and sodium pre-loadingThe science behind interval design: VO₂ max, threshold, steady state, and strides—made simpleFive proven pacing strategies, including why uphill pace predicts finish time, how to keep pace variation small, and why “don’t bank time, build it” is the rule that saves racesPractical training takeaways: back-to-back long runs, uphill workouts, durability training, and how to pace climbs smarter⏱️ TIMESTAMPS00:00 – Intro & Boot Camp recap08:20 – Hot or Not: racing back-to-back, GPS watches, sodium pre-loading29:15 – Listener question: Is interval design random or scientific?44:10 – The science of pacing ultras: five strategies that work1:13:00 – Training takeaways + coaching insights📣 SUBSCRIBE so you never miss an episode💻 Learn more about 1:1 coaching with Microcosm Coaching: https://www.microcosm-coaching.com📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/