This plan is built for runners going after a competitive Cocodona 250 finish - roughly 70 to 85 hours. The author has completed Cocodona numerous times as well as crewed and paced there.
It's the next step up from my standard Cocodona 250 plan: more volume, more structure and a lot more race-specific detail.
What's included:
- 24 weeks of structured, RPE-based training (Foundation, Build, Race-Specific and Taper), peaking at ~17-20 hours a week
- 1-2 strength sessions per week built in the TrainingPeaks strength builder (exercise demos, sets and reps), progressing from Foundation to Max Strength to Durability, plus taper activation
- Cocodona-specific key sessions: uphill VO2 and threshold work, loaded power hiking, downhill durability, night runs, a 4-liter water carry, two training races, a 3-day 'Mini-Cocodona' block and a full dress rehearsal
- Three uphill time trials to track your climbing progress
- Split benchmarks for sub-70, 70-75, 75-80 and 80-85 hour finishes, built from real Cocodona finishes: arrival windows at every aid station to share with your crew
- Section-by-section course notes, sleep strategy, crew and pacer rules, gear checks, heat acclimation, fueling and race-week logistics
The plan assumes you have finished a 100-miler (ideally a 200 or other multi-day effort) and are running ~50-60 miles or 10-12 hours a week, with 2-3 hour long runs feeling routine, before you start.
The plan is based on time. The race starts on the Sunday at the end of Week 24.
If you have any questions please contact me!
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