You really should post more!

thankyou for helping me work out what my dreams are :)

Not sure how you manage to smile the whole time but it says a lot about you 😀

I already run 5k consistently under 30 minutes all the time so it got boring and I want to do interval runs to mix it up a little...that's how I found this great video.

Love this Sarah. It helped a lot with my ultra. Thank you!

I been doing these before my workout this is the second time I'm doing it I hope to run 2 miles again in 25 min

I really enjoyed watching this. I'm about to go running

Great video. I'd never considered doing Comrades but I think you've changed my mind. The atmosphere around the London marathon is the best thing about it and this looks even better. I wonder if it's harder going down than up.

Thank you for your amazing, inspiring video! I grew up watching comrades and am hoping to go back to SA to run it in the next few years, as well as the 2 Oceans!

For the very beginning I would recommend an accelerating interval of 200 to 400m where you can finish with 80 or 95% of max speed and even about 90% of max HR. If you go hard on the full interval your HR Diagram will show a big bump up and a very slow drop down, but the acceleration will produce a high pitched sawtooth pattern with a rather steep than bumpy incline and a very rapid, sharp decline. Even as a very beginner you go to a high muscular effort, high heartrate but only for short moment so it's not that much anaerobic and you can cope with doing four reps and more. With hard interval you would do perhaps 70 to 80% of max speed, but the HR will not drop much between intervals and maybe vary only between 80 and 85% during 3 or 4 reps which get you completely sore.😊

I do this workout a lot when I get sore after running and playing football. Thanks so much for making it! It's just the right length/intensity.

Love the video and want to do the race. But hate heights 😢

love this!

I last did this race in 1980 up hill was always my strength ❤😂

And remember to keep some of the dirt of the previous run in the bags :-P -- Great advise, thank you ^_^

Inspired thanks

Terrific video running & tips for each wrkt ty Sarah Sarah, Hi fives Sasu & sarah place

Do you use PacePro?

Very nice routine. A big thank you from Belgium.

Nice video and recommendations 💯🫡

omg i love this! thanks Sarah

Re watching this in preparation of my own first attempt at CW50!

Hi Sarah, TY! Really enjoyed this workout. Your pacing was perfect. Is it ok that I did this on my rest days ? Well, I did. 😊 I also added a 5pd dumbbell and laid it on my waist while doing the single leg bridge lift. That added bit more challenge . I also added a 15 pd dumbbell and with each arm dragging it to one hand to another while doing the plank reach. This helped make the exercise more challenging. Do you ever add dumbbells to your workouts ? If you think the dumbbells would help, would you consider adding them ? TY again! Really enjoyed the video!

It's crazy how running long distance really hurts the quality of food you ingest. I'm curious how something like carnivore snax or something a little more nutritious would go.

great video, thanks!

Well explained ❤

Thank you! That helped me a lot and it’s a short efficient workout 🏋️

Trail gaiters good for keeping grit out

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Enjoy

This was brilliant Sarah! Really engaging, positive energy and very knowledgeable! Will defo be following❤️

I used Galloways run walk method schedule , 34 all day run for my upcoming 50k, worked out good

quicker way to flatten a fizzy drink is pouring fine powder into it, creating thousands of nucleation points. can explode if you aren't quick with the lid though

What now? Did you guys run it this year and how did it go??? Why the silence?

What is the nearest hotel from the start point? I am doing on sept 28 2024. Please any help will be much appreciated. Thank you in advance

I like this vid! I was well prepared for my first ultra last week, but my legs weren't ready for the jump from marathon to 100km! I'll be back again 😂

You can learn a lot about fencing and gate technology while trail running!

The guys that made the fastest self supported hikes (for example PCT in 55 days, 48 miles per day) eats only sweets like oreos and m&m's

It is SO could to watch one of your videos again. You're presence has been missed! Congratulations on your race.

Iv followed you on your running adventures. I just found your workout. Thank you for sharing . I'm 66 and have been running for 37+years. Your work out is perfect for me as I still work full time and traing for a marathon. I look forward to more on your channel.

I n ow it has been a while but I still love your videos, thank you

nice video, thanks

Love you marry me.......love you love you sooooooooo much

Hey great video. What is the make model Of the running pack ? The link does not work for me . Much appreciated

Just got into trail running as a cross-training for mountain biking - I'm hooked - huge thank you Sarah for your content :)

I also cried after finishing, it was amazing experience, I forgot my all injuries

I was there , still I get goosebumps

I just keep coming back to this. Thank you!!

Massive congratulations Sarah! I shed some tears with you at the end, what an atmosphere oh my goodness. You are incredible. See you next year 😃