Prepare confidently to finish 24 yards at a Backyard Ultra with this structured 18-week training plan, designed for experienced runners who already have a strong, consistent running base.
The plan develops the specific fitness, durability, and resilience needed for the demands of the Backyard-style lap racing. You’ll build endurance through purposeful easy running, progressive long runs, hill-strength sessions, tempo work, mobility, cross-training, and strength training. Two 12-hour multi-sport training sessions are included in the plan to help develop aerobic endurance, build confidence and mental fortitude with sustained time on feet, and practice night running with a headlamp.
Workouts are adaptable to a wide range of athletes and devices. Each session uses clear intensity guidance based on a combination of Threshold Pace, maximum heart rate percentage, heart-rate zones, Rate of Perceived Exertion (RPE), the Borg Scale, and Training Stress Score (TSS). This allows you to train at the appropriate effort level whether you prefer to use pace, heart rate, perceived effort, or power-based TrainingPeaks metrics.
This plan is best suited to runners who are currently running 5–7 days per week and are averaging approximately 50 miles / 80 km per week
- Comfortable with regular long runs and consistent training
- Ready to build toward a peak volume of approximately 65 miles / 100 km per week, adjusted to your individual pace and ability
Expect a weekly commitment of approximately 12-16 hours with six to seven running days.
The plan includes cross-training options, with cycling easily replaced by swimming or another low-impact aerobic activity. Strength sessions may also be substituted with full-body gym or fitness-studio workouts if that better suits your existing routine.
You’ll receive:
- A structured 18-week Marathon des Sables training schedule
- Clear pace, heart-rate, RPE, and TSS-based workout guidance
- Progressive long runs and back-to-back endurance training
- Hill training, tempo sessions, and pack-running workouts
- Strength and mobility recommendations
- Flexible cross-training options
- Practical preparation for the physical demands of desert running and extended time on feet
- And the knowledge that you are training with an experienced ultra coach
This plan was created by Holly Zimmermann, an endurance coach and experienced ultrarunner with first-hand insight into the physical and mental demands of long-distance trail, desert and lap racing.
Holly has raced and achieved multiple podium finishes in challenging alpine ultras, was shortlisted as a potential Marathon des Sables winner in 2016, was the fourth place (first international female) finisher at the Mount Everest Marathon in 2018, and was the overall winner of the inaugural Heppl Backyard Ultra in 2023. She was also a member of the German Team at the 2021 Adventure Racing World Championships.
Her coaching combines structured, data-informed training with the practical experience that comes from preparing for and racing demanding endurance events in varied conditions. The aim is not simply to help you complete the training, but to arrive at the start line strong, durable, self-reliant, and ready to manage the unique demands of the iconic Backyard Ultra.
For personalised coaching (in German or English), tailored training plans, race strategy, and ongoing support, please visit my coaching website or get in touch directly.
*This plan is not intended for athletes who are:
- Returning from injury or currently managing pain
- Starting without a recent and consistent running base
- Unable to train six to seven days per week
- Looking for fully individualized coaching, injury management, or ongoing training adjustments
If you would prefer a personalised plan and one-to-one support tailored to your background, schedule, strengths, and race goals, please visit my coaching website for individual coaching options.
With years of running and adventure racing experience I am now switching gears from my own athletic ambitions to help younger athletes achieve their goals from 5k to ultramarathons with a focus on extreme environments, gear and logistic planning, as well as mental coaching. Inquire about specific plans for Backyard Ultras, or crew support.