Training Plan
Multi-Day 12 Week Plan (12 Weeks)

This training plan is designed to provide you with a 12-week plan culminating in a multi-day race or adventure.
It is designed to accommodate the demands of self-sufficiency and is therefore applicable for a race like Marathon des Sables.
Designed to be simple and easy to follow, the plan will provide progressive stimulus with 3 key specific phases (one in each 4-week block) that is designed to simulate a multi-day.
The plan combines some cross training, strength sessions that can be done at home, faster (tempo/fartlek/speed) sessions, hill sessions and of course longer sessions to build endurance and confidence.
The 12-week plan assumes you start with an already established fitness base and good health. You will be already exercising 3-5 days per week, ideally 5! This plan is not to be started with no past experience and in all scenarios, the plan is a template and framework - you must listen to your body, seek external professional help as and when required and importantly, rest when required.

 

Only $180.00

Sample Week of Training

Run - Multi-Day 50% Day 6

This is all about simulating 50% of a 'typical' multi-day total. It's about time on feet for consecutive days to give a % feel of what the race may feel like. However, remember weather conditions, self-sufficiency, sleeping conditions and so on will not be like MDS.
Pack weight should be at the same %, so, if this is a 25% simulation, simulate 25% pack weight. Remember, day 1 of a multi-day and pack will be a minimum of 8kg. It will go lighter each day as you eat food contents. The effort level should mix walk and running with RPE at 4/5/6 based on experience and personal targets.

Planned: 22.0 km

Rest Day - Rest Day but do home Strength

Strength Training - 15 min Workout

See RESOURCES section

Exercises:

Glutes Bridge
Dead Bug
Step-Up With Knee Raise
Lateral Lunge Shift
Elevated Push-Up
Forearm Side Plank Hip Dip
Forearm Plank Rock
Superman With Arm Extension

Run - Recovery 45 min

5/10 warm up transition from walk to jog.
Run nice and easy for 20 minutes.
5/5 cool down with 5 min jog and 5 min walk.

Run - 10-12-10

Run easy for 10 minutes to warm up.
Find a hill that takes approximately 1 minute to run up. Run up at a hard intensity for 1 min. At 1 min stop, and jog/ walk down for recovery. At the bottom, stop, turn and repeat x 11.
After the last rep run for 10 minutes easy to cool down.

Rest Day - Rest Day but do home Strength

Strength Training - 15 min Workout

See RESOURCES section

Exercises:

Glutes Bridge
Dead Bug
Step-Up With Knee Raise
Lateral Lunge Shift
Elevated Push-Up
Forearm Side Plank Hip Dip
Forearm Plank Rock
Superman With Arm Extension

Run - 90 minutes

Make sure all long runs start with 10min easy and end with 10min easy. This can be walking! Depending on your fitness and race aspirations, longer sessions may well be a walk, a walk/ run or a run. Use RPE (rate of perceived exertion) for longer sessions. Aim for a 3/4/5 effort based on your long-term targets. Think about the big picture... A multi-day is all about being consistent for multiple days, not just one day.

What is RPE?
– Easy (1-3): Could talk normally, breathing naturally, felt very comfortable
– Moderate (4-6): Could talk in short spurts, breathing more laboured, within your comfort zone but working
– Hard (7-9): Could barely talk, breathing heavily, outside your comfort one
– Max effort (10): At your physical limit or past it, gasping for breath, couldn’t talk/could barely remember your name

Planned: 1:30:00

Walk - 300 minutes

Walking is an essential part of completing a multi-day. Many, only realise how important walking is when it is too late.
Walking is often perceived as a negative as most people enter a 'running' race and therefore they feel they should run...
However, add a pack weighing a minimum 8kg, add heat, humidity, add difficult terrain and suddenly running can be difficult. Learning to walk, to walk fast and purposeful is a key strategy in multi-day preparation. Treat these sessions with respect and work hard looking to cover 6/7 and maybe even 8km per hour.

Planned: 5:00:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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