Training Plan
Multi-Day 24 Week Plan (24 Weeks)

This training plan is designed to provide you with a 24-week plan culminating in a multi-day race or adventure. The first 12-weeks lay a base and the final 12-weeks fine tune.
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 6 key specific phases (one in each 4-week block) that is designed to simulate a multi-day.
The plan combines 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 24-week plan assumes you start with an already established fitness base and good health. The plan is designed to be started with some experience. At a minimum, you should be running/ walking at least 3x per week to contemplate undertaking and starting the 24-week plan. 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 $240.00

Sample Week of Training

Rest Day - Rest Day but do home Strength

Cross Training - Eliptical or Rowing 5 min x 6 Intervals

10min warm up

Session: 6 x the following
1:00 hard, 30 seconds easy
30 seconds hard, 30 seconds easy,
2:00 hard, 30 seconds easy
(Total 5min)

10min cool down

Rest Day - Rest Day but do home Strength

Run - Easy 1 Hour w/ Fartlek

Take 15min nice and easy to warm up then run 1min 'faster' followed by 4 min very easy and repeat. The 1 min sessions are all about stride and technique, not flat-out sprinting. Repeat x 6
Finish with 15 min easy.

Planned: 1:00:00

Rest Day - Rest Day but do home Strength

Run - 15km

Specific distance run.
Run/ walk this at 'race' effort, so, think about this being one of back-to-back days and then having enough energy to run again the next day.

Planned: 15.0 km

Run - 60 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: 1:00:00

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.

Other Stage Race Plans

Plan Name Level # Weeks Price  
Multi-Day 12 Week Plan Intermediate 12 weeks $180.00 PreviewBuy