Canadian Death Race Full Solo - 30 Week Plan ultra

Average Weekly Training Hours 08:41
Training Load By Week
Average Weekly Training Hours 08:41
Training Load By Week

This is a 25 week training plan to complete the Canadian Death Race. I have run the CDR full solo 4 times (including a second place overall finish) and I have a 100% completion rate for my coached athletes. This plan is based on my personal experience and the athletes I have coached. To start this plan, you should be able to run a half marathon and be able to run 40 km's per week.

Sample Day 2
0:48:00
4.97mi
8 km/5mile

Flat equivalents - time will vary based on ability etc

Sample Day 3
1:20:00
6.21mi
Short Hill repeats10 km 6 mile

15 minute warm up. Find a hill with a medium slope (6% -10%) that takes 45- 90 seconds to ascend. Run up at an effort to go to maximum heart rate. Focus on good form with powerful push off and strong arm swing. Slowly jog down the hill to recover - Optimally down to 65% MHR. 15 minute cool down.

Sample Day 4
0:48:00
4.97mi
8 km/5mile

Flat equivalents - time will vary based on ability etc

Sample Day 6
1:40:00
9.94mi
16 km / 10 mile

Nice and easy

Sample Day 7
1:00:00
4.66mi
Recovery - 1 hour

Recovery

Sample Day 9
0:48:00
4.97mi
8 km/5mile

Flat equivalents - time will vary based on ability etc

Sample Day 10
1:20:00
6.21mi
Short Hill repeats10 km 6 mile

15 minute warm up. Find a hill with a medium slope (6% -10%) that takes 45- 90 seconds to ascend. Run up at an effort to go to maximum heart rate. Focus on good form with powerful push off and strong arm swing. Slowly jog down the hill to recover - Optimally down to 65% MHR. 15 minute cool down.

Jeff Hunter
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Jeff Hunter

Trail, mountain and ultra running coach