Plan Goal: Build unstoppable “hour-on-the-hour” durability with calm pacing, rock-solid fueling, and loop-by-loop rhythm. You’ll develop time-on-feet economy, night-running confidence, and simple repeatable systems so you can keep answering the bell—one hour at a time.

Key Focus Areas

Time-on-feet progression — Gradual build of weekly volume with one long loop block; focus on easy effort (Z2/RPE 3–4), steady cadence, and smooth walk-run.

Hourly loop rehearsal — Practise classic BYU cadence (e.g., 50–52 min loop + 8–10 min pit) to refine pacing, transitions, and simple routines.

Night sessions (baked in) — Regular evening/late-night runs to normalise darkness, temperature drops, lamp use, and sleepy legs.

Fueling & pit-stop drills — Carbs, fluids, electrolytes every loop; rehearse quick chair time, sock/shoe checks, and clothing swaps.

Strength & feet care — Short, consistent work for calves, hips, glutes, and ankles; foot conditioning (mobility, blister prevention).

Mindset & micro-recovery — Breathing, mini-resets, and simple scripts to exit lows; practise sitting down without shutting down.

Perfect For

✅ First-timers curious about the Backyard format who want a clear, low-stress build.
✅ Runners stepping up from marathon/ultra distance seeking repeatable loop systems.
✅ Athletes with busy schedules who benefit from 4 purposeful sessions/week (plus optional light mobility).

Recommended Add-Ons

✅ Strength & Mobility (2×/wk, 20–30 min): calves/soleus, hips, trunk, ankles, balance.
✅ Feet/kit routine (1×/wk): lube/tape practice, sock/shoe rotation, headlamp battery plan.
✅ Fueling practice: dial 40–60+ g carbs/hr, electrolytes based on conditions.
✅ Crew/solo systems: checklist, loop bin layout, hot/cold clothing swaps.

When to Use It

Late base → build: Ideal as a dedicated BYU preparation block leading into your event. Night runs appear from early mid-plan; peak specificity in Weeks 14–18; sensible taper in Weeks 19–20 to arrive fresh but practiced.

What You’ll Finish With

A reliable loop pace you can repeat without thinking.

Tested fueling and pit-stop routines that minimise time in the chair.

Night-running confidence (lamp, layers, rhythm).

Stronger feet/legs and smoother power-hike mechanics.

A calm, repeatable script for low moments—so you can keep answering the whistle, hour after hour.