I'm a flatlander, searching to run my first 50.
I've got some 3h 30m and 4h long runs later down the road in my training, and my ultimate goal is to break 11h, with breaking 14h (the cutoff for this race) as a last resort. I know for the shorter distances there are some key workouts for 5k/Mile/Marathon that can help predict or something that can give you confidence. Where can I find this for ultra training?
Please, something other than "run 75% of your goal distance at race pace"