“Training for excellence, with excellent training.” 

When you cross the finish line of the Ring of Fire, you will have accomplished something very special.

Designed for INTERMEDIATE Trail Runners who are looking to finish the Old Ghost Road Ultra, the primary goal of this training plan is to prepare you to COMPLETE YOUR event.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full marathon and my success coaching hundreds of athletes to marathon and ultramarathon events.

Starting 24 weeks before the 85km Old Ghost Road Ultra (on 8^th September), this plan progresses through phases to build you to your peak performance. Each week includes four runs and a flexibility session.  You will build your aerobic base and strength with back to back long runs in the weekend, to allow for recovery and successful completion of both the training and event around normal family commitments. These long runs will build up to 2:30hrs, with some weekends including 5 hours of running split across two 2:30hr runs. This programme is designed to enable you to successfully complete the event not to win it. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to comfortably run for 2 hours continuously.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions. Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz Please note: • This training plan starts on Monday 8^th September 2018 and finishes on race day.