Built around a gradual return from a 10-month running break, managed blood pressure, and maintained cycling fitness. The programme transitions from four training days to five, introduces brick sessions to build aerobic volume without extra running risk, and peaks with a 30km long run before tapering to race day.
Everything follows the 80/20 rule: 80% of running at easy, conversational pace. The other 20% is tempo efforts and strides. No VO2 max intervals, no sprints — safe for blood pressure and exactly what ultra training needs.
| Period | Runs | Gym | Bike | Days |
|---|---|---|---|---|
| Weeks 1–4 | 2 | 1 | 1 standalone | 4 |
| Weeks 5–6 | 3 | 1 | 1 standalone | 5 |
| Weeks 7–12 | 3 | 2 (lower/upper) | Bricks | 5 |
| Weeks 13–20 | 3 | 2 (lower/upper) | Bricks | 5 |
| Weeks 21–24 | 3 | 2 (maintenance) | Occasional brick | 5 |
| Weeks 25–30 | 2–3 | None | None | 3 |
Gym Exercises
Every exercise has a reason. From Week 7, Monday targets lower body and running-specific strength. Friday targets upper body, core, and posture with light leg maintenance.
Monday: Lower Body
| Exercise | Progression | Why |
|---|---|---|
| Back Squat / Goblet Squat | BW → Light → Moderate | Quad and glute strength for sustained running and hill climbing. |
| Romanian Deadlift | Light → Moderate | Posterior chain. Protects hamstrings and lower back. |
| Bulgarian Split Squat | BW → Light DB | Single-leg stability. Addresses imbalances. |
| Weighted Step-Ups | BW → Moderate DB | Most ultra-specific exercise. Simulates hill climbing. |
| Single-Leg Calf Raises | BW → Weighted | Calf endurance for 60km. Eccentric work prevents injury. |
| Hip Thrusts | BW → Barbell | Glute activation prevents quad dominance. |
| Lateral Band Walks | Light → Medium | Hip abductor strength. Prevents IT band issues. |
Friday: Upper Body & Core
| Exercise | Progression | Why |
|---|---|---|
| Push-Ups | Incline → Floor → Weighted | Chest, shoulder, tricep endurance. Arm drive and posture. |
| Dumbbell Rows | Light → Moderate | Upper back. Maintains upright posture through fatigue. |
| Lat Pulldowns | Light → Moderate | Mid-back strength. Supports breathing mechanics. |
| Face Pulls | Light → Medium band | Rear deltoid and rotator cuff. Counteracts slouch. |
| Seated DB Press | Light → Moderate | Shoulder endurance for arm drive. Seated for BP. |
| Plank / Side Plank | 30s → 60s+ | Core endurance maintains form as fatigue builds. |
| Dead Bugs | 3×12 → 3×20 | Anti-extension core. Protects lower back. |
| Single-Leg Balance | Flat → Unstable | Proprioception for trail. Ankle stability. |
BP guidelines: Breathe continuously through every rep — never hold your breath. Keep loads moderate (2–3 reps in reserve). Rest 60–90 seconds between sets. Seated pressing preferred over standing overhead.
Race Day
Saturday 26 September 2026
Run/Walk Strategy
Run 25 min / walk 5 min per lap from the very first lap. Start conservatively — the first 5 laps should feel almost too easy. The race is won or lost in laps 8–11.
Pacing
6:30–7:30/km early, drifting to 7:00–8:00/km. Each lap ~40–50 min. 11 laps in roughly 7.5–9 hours.
Nutrition
200–300 cal/hour from the start. Eat every lap at support station. 400–600ml/hour with electrolytes. Caffeine saved for later.
Kit
Multiple shoes and socks. Change socks every 3–4 hours. Headtorch + spare batteries. Anti-chafe cream applied and reapplied.
Blood Pressure
Medication at usual time. Never skip doses. Support crew aware of condition. Persistent headache or chest discomfort = stop.
Milestones
Tick these off as you go. Each one proves you're on track.
The Rules
- Never increase the long run by more than 15 minutes week-on-week.
- Never skip a recovery week.
- If you miss two consecutive weeks of running, drop back one phase and rebuild.
- If anything hurts (sharp or persistent pain), stop and address it.
- Log every session on Garmin.