A dedicated 12-week plan tailored specifically for an intermediate level runner to train for the unique demands of a backyard ultra (BYU).

The plan is created and written by a seasoned running coach and backyard ultra runner, who has completed a variety of BYUs in multiple countries across a variety of terrains and elevations.

The BYU has its own unique dimensions and challenges. With a typical ultra, the athlete knows at the onset what lies in front of them and what the end point is. With a BYU, it can be more of a journey into the unknown, the end point is determined largely by the athlete themselves.

This training plan assumes a good existing base level of running fitness, up to 30 miles per week.
If that's not quite where your training is at just now, don't worry. Before you begin this plan, build your training to the point where you are running at least 4 times per week, including some short high intensity workouts efforts and some easy runs of at least 10-12 miles.

The plan looks to build on that base level and prepare you specifically for a BYU, with a race target of achieving at least 10 loops/10 hours (approx. 42 miles/67 kms).

The plan focuses on the adaptations required to the physical and mental demands of a BYU, rather than e.g. pure speed improvement. At various points throughout the training plan, BYU-specific training tips are included, providing a holistic approach to your preparation for a BYU.

The plan works on a 3-week periodisation cycle with a 2-week taper. 1 rest day is assigned in each of weeks 1 & 2 of the cycle, with 2 rest days in week 3. 1 day per week is set aside for strength work.

The majority of BYUs include some degree of elevation. This plan assumes a mid-range elevation of 300 ft/90 metres.

The plan assumes you have more free time at weekends rather than weekdays, this is largely where the lap-based workouts that replicate a BYU occur. Feel free to switch round the workouts to suit your needs, but please do make sure you spread out the higher intensity workouts. If you do need to miss a workout, please prioritise the higher intensity sessions.

As you progress through the plan, feel free to email me with any questions you have.

Give it a try. You may well surprise yourself with the distance you can cover in a BYU!

If you’re not sure whether this plan is suitable for you, please email me for further advice.

Feel free to take a look at my website.

You may also find this blog post of interest – it explores the optimal pace to run a BYU.