Canadian Death Race - 2016 Leg 5 Training Plan

Average Weekly Training Hours 03:55
Training Load By Week
Average Weekly Training Hours 03:55
Training Load By Week

This is a 12-week training plan to complete leg 5 of 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. If you run this plan, barring injury or unforeseen circumstances, you will finish the leg. If you don't, give me a call and we will make sure that you do. Night running will likely be required for your leg 5 run. This plan includes some tips and advice on how to do this. The Canadian Death Race is difficult but if you have some level of fitness and you complete this plan, you will complete the leg. I will also include a one hour, one on one call about the leg conditions, some advice on nutrition and hydration, some gear tips for the leg and some other information to make sure you finish it. Please email me at jeff@runningthenorth.com A little about me: I have successfully coached many athletes of all different types to achieve their goals. Although I love running ultra's, wandering in the mountains and keeping fit, I especially enjoy helping others succeed in races, events or objectives by helping them see how much stronger they are than they think they are. You can see more of what I do at www.runningthenorth.com

Sample Day 1
0:30:00
Basic Core Strength Routine - 15

Follow the routine in my drop box site: https://dl.dropboxusercontent.com/u/1961584/coaching/Basiccoreset.html For the plank set - 15 second holds for the plans and bridges , 15 repetitions (and 2 complete sets) for for the leg lifts. Hip Set - 15 repetitions Core Set - 15 second holds on the superman and banana, 2 sets of 15 crunches or situps (your preference) If you can't complete the repetitions or holds. Do your best then start again. For example, if you can only hold a 10 seconds, then restart and do the remaining 5 to make 15.

Sample Day 2
0:18:00
1.24mi
20 mins - lets get started!

Nice and easy - targeting terrain and trails. Easy enough to not interfered with hills or long run.

Sample Day 3
0:45:00
3.73mi
Hills - 4 repeats x 30 seconds each

15 minute warm up. Find a hill with a steep slope that takes the time to ascend. Run up at an effort to go to maximum heart rate 95-100. 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.
If you have to switch to a power hike, great! Ideally, target terrain that matches leg 5. Leg 5 has significant single track. It has roots and is rocky. It is often wet and the trail can be brushed in with low foliage.

Do your best and don't worry about the rest. The hill runs are an essential component of completing this leg. They are very hard to start but you will improve very quickly on this type of work out. Hard hiking is encouraged.

Sample Day 4
0:20:00
1.24mi
20 mins at dusk

You may be running leg 5 in the dark. It is single track trail, lit with reflective tacks and ribbon for some sections.

It is very important to be comfortable running at night, having the appropriate lighting and knowing how to use it.

A good headlamp is important but on single track trail the addition of a hand held light can really help. A headlamp's light comes from the say place as your eyes making the shadow's invisible. A handlamp is offset and you will see the shadows. This will help with little rocks on the trail, roots and the like. Please email me if you are looking for some lighting recommendations.

For this run - lets start at dusk in the failing light. Make sure you have your lighting setup and practice the transition from light to dark. Bring a friend to make you feel more comfortable.

Sample Day 5
0:30:00
Basic Core Strength Routine - 15

Follow the routine in my drop box site: https://dl.dropboxusercontent.com/u/1961584/coaching/Basiccoreset.html For the plank set - 15 second holds for the plans and bridges , 15 repetitions (and 2 complete sets) for for the leg lifts. Hip Set - 15 repetitions Core Set - 15 second holds on the superman and banana, 2 sets of 15 crunches or situps (your preference) If you can't complete the repetitions or holds. Do your best then start again. For example, if you can only hold a 10 seconds, then restart and do the remaining 5 to make 15.

Sample Day 6
0:25:00
2.17mi
Long run - 25 mins

Nice and easy - targeting elevation, trails and terrain. If it is steep enough that you have to walk, perfect! The focus is on elevation and time, don't worry too much about the distance (within reason).

Sample Day 8
0:30:00
Basic Core Strength Routine - 15

Follow the routine in my drop box site: https://dl.dropboxusercontent.com/u/1961584/coaching/Basiccoreset.html For the plank set - 15 second holds for the plans and bridges , 15 repetitions (and 2 complete sets) for for the leg lifts. Hip Set - 15 repetitions Core Set - 15 second holds on the superman and banana, 2 sets of 15 crunches or situps (your preference) If you can't complete the repetitions or holds. Do your best then start again. For example, if you can only hold a 10 seconds, then restart and do the remaining 5 to make 15.

Jeff Hunter
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Jeff Hunter

Trail, mountain and ultra running coach