Who is it for?
You are an experienced runner who has been running for a few years and ideally have completed a few half and full marathons as a minimum.

You are currently running 4 times per week with a weekly mileage of at least 30miles and can commit to running five-six times per week for the duration of this plan.

This plan will include 2 x 30min one to one consultations with Lucja to talk through the specific race & training logistics unique to a multi day ultra.

How is the plan structured?

There are 3 blocks of training within the 12 weeks, with a race simulation week.
Block One (Weeks 1 to 4) will build your overall mileage from 40m to 56m per week and increase your long run from 16m to 22m.
You will start to introduce weighted bag runs in once a week to become familiar with the feeling of this on your back and shoulders. You are highly encouraged to include some of the strength & mobility programs into your program as this is really beneficial for a multi stage ultra when you are carrying a sizable weight on your shoulders and back.

Your five/six weekly runs will include easy runs, a speed session (intervals or hills), walking/hiking practice & a long easy run, along with some back to back runs to build endurance The aim of the block is to build a strong all round base to prepare you for the next block.

Week 5 is a recovery week with easier sessions and reduced mileage.

Block Two (Weeks 6 to 8) will build your overall weekly mileage to 74m and your long run to 24m.
The training will become more specific to your event, with multiple back to back runs and will include the race simulation week.

Week 9 is a recovery week again.

Block Three (Weeks 10 to 13) will continue with a high level of mileage to consolidate the endurance aspect, running on tired legs and working through the fatigue.
Volume 61m to 74m per week.

Taper (weeks 14-16)
This will focus on the all important taper. The workload will reduce to roll back the fatigue and reveal the fitness underneath. In these final couple of weeks you will introduce the heat acclimatization element as your mileage workload decreases.
Volume 47m to 10m per week

The length of the runs are for distance, suggested pace is based on RPE (Rate of Perceived Exertion) For example a session might be:- Run 8 miles with 3 x 10min push at RPE 7/8, with easy recoveries at RPE 4.

Written by ultra running coach, Lucja Leonard, two time finisher of the MDS plus other extreme ultra events including Moab 200, the Kalahari Augrabies Extreme Marathon and more.