Plan Goal

Build bulletproof, “hour-on-the-hour” durability with higher weekly volume, more race-specific rehearsal, and confident night execution. You’ll lock in time-on-feet economy, repeatable loop systems, and resilient mindset tools so you can keep answering the bell—loop after loop, deep into the night.

What’s Different vs Beginner

More hours & distance: Step up to bigger long runs, true back-to-backs, and added easy volume (mostly Z2 / RPE 3–4).

More specificity: Regular BYU simulations (e.g., 50–52 min loop + 8–10 min pit), night blocks, and terrain practice.

Sharpened systems: Tighter fueling, quicker transitions, and stronger feet care baked into training, not just race week.

Key Focus Areas

Time-on-feet progression: Gradual build in weekly hours and long-run duration; smooth run–walk cadence, relaxed effort (Z2/RPE 3–4), efficient hiking.

Night sessions (standard): Frequent evening/late-night runs to normalise darkness, cooler temps, headlamp use, and sleepy legs.

Fueling & pit-stop drills: Practise 40–60+ g carbs/hr, fluids, electrolytes every loop; rehearse chair discipline, sock/shoe checks, and rapid layer swaps.

Strength & feet care: Short, consistent work for calves/soleus, hips/glutes, trunk, and ankles; foot conditioning, blister prevention, tape/lube practice.

Mindset & micro-recovery: Breathing resets, simple scripts for lows, and “sit down without shutting down” routines between loops.

Perfect For

✅ Runners with prior marathon/ultra experience stepping up to the Backyard format.
✅ Athletes who want 4 purposeful sessions/week (optional 5th) with bigger long-run emphasis and night integration.
✅ Time-pressured runners who benefit from clear, repeatable systems and low decision-fatigue.

Recommended Add-Ons

✅ Strength & Mobility (2×/wk, 20–30 min): calves/soleus, hips/glutes, trunk, single-leg balance.
✅ Feet/kit routine (1×/wk): tape/lube practice, sock/shoe rotation, insole checks, headlamp battery plan.
✅ Fueling practice: Nail 40–60+ g carbs/hr; personalise electrolytes to weather and sweat rate.
✅ Crew/solo systems: Loop bin layout, hot/cold layer strategy, checklist, pit-stop script.

When to Use It

Late base → build → peak specificity: Ideal as your dedicated BYU block leading into race day. Night sessions begin early-mid plan; specificity peaks around Weeks 14–18 with bigger BYU rehearsals; a smart taper (Weeks 19–20) lands you fresh, practised, and calm.

What You’ll Finish With

A reliable loop pace you can repeat on autopilot—day and night.

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

Night-running confidence (lamp, layers, cadence, decision-making).

Stronger feet & legs; efficient power-hike mechanics for late loops.

A simple, repeatable mindset script to exit low patches and keep answering the whistle—hour after hour.