Want to run faster ultras and multi-day events? Coach and physio Tim Pigott of HP3 Coaching joined the Wild Ginger Running podcast to break it all down in 53 action-packed minutes. Whether you’re chasing a podium or just want to feel stronger on those long South Texas miles, this episode is packed with practical tools you can start using right now.
1. Speedwork Is Not the Enemy
Many ultrarunners avoid fast running like it’s going to get them injured, but Tim argues that structured speedwork is one of the most underutilized tools in a long-distance runner’s arsenal. Short, intentional speed sessions improve running economy, which pays massive dividends when you’re 40 miles deep and every step counts. The key is programming it smartly — not randomly hammering intervals the week before a long run.
2. Build Intensity and Duration the Right Way
Tim emphasizes that most runners get their training balance wrong by either going too hard too often or logging endless easy miles with no real stimulus. A well-structured build phases intensity and duration in a way that creates adaptation without breakdown. Understanding when to push and when to pull back is the difference between arriving at the start line fit and arriving broken.
3. Strength Work Is Non-Negotiable
If you want to run faster on technical terrain or hold your form through the back half of a race, you have to train your body to be strong, not just aerobically fit. Tim walks through the types of strength work that translate directly to trail and ultra performance, focusing on functional movements that protect joints and build power. For Texas trail runners dealing with rocky limestone and relentless climbs, this is a game-changer.
4. Efficiency During the Race Itself
Going fast isn’t just about fitness — it’s about how you move, navigate, and manage your energy on race day. Tim covers pacing strategy, movement efficiency, and how small adjustments to your form and decision-making can add up to significant time savings over a long course. Racing smarter often beats racing harder.
5. Navigation as a Speed Tool
In multi-day and longer ultra formats, navigation isn’t just about not getting lost — it’s a performance skill. Tim highlights how confident navigation reduces mental fatigue, keeps you moving at pace through uncertain terrain, and eliminates the costly time lost to wrong turns and second-guessing. Train your nav like you train your legs.
If this episode got your wheels turning, we want to hear from you. Drop your biggest takeaway in the comments, share this with a training partner, and let’s build faster, smarter runners right here in the Bexar Country community. The trails are waiting — go Run Wild.
#BexarCountry #RunWild #TrailRunning #UltraRunning #SanAntonioRunners