Death Race Training Plan

Jan 14, 2019

Myself and Tyler Gamblin are running the Death Race on its 20th anniversary. Here is the training plan we outlined for ourselves to follow, the four months leading up to the big day. It was developed solely on our previous experience training for this event and using our physiotherapy backgrounds. The goal of this training plan is to get to the race start injury free. We will start following this in April and allow time to finish 2 weeks prior to allow for some taper and recovery. We hope both to have a decent run base prior to starting this four-month plan, through some base miles and a strength program.

Note the Death race mountain training camps run from June 21-23 and July 12-14, these are great weekends and will pay great dividends on race day to familiarize yourself with the course. I would also recommend trying to do one 50km to 50mile race leading up to the event in preparation and practice, CDR has a link to events in the area leading up to Death Race here.

As well, Tyler and I will be hosting some Wednesday evening training in those of you in the Edmonton area, we will post details and locations closer to the dates. We look forward to seeing everyone out there August long weekend.

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Easy 60min

Tempo 30min

Easy 60min

Easy 60min

Hill repeats

30min

Off

2hours Long run

Off

Easy 60

Intervals

4X1mile repeats

10k pace

Easy 60min

Easy 60min

Hill repeats

40min

Long run 2 hours

Off

Easy 60

Easy 60

Hill repeats

40min

Easy 60

Long run 90min

Long run 90 min

Off

Easy 60

Tempo 35min 10k pace

Easy 60

Easy 70

Hill repeats

45min

Long run 2 hours

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off

Easy 60

Easy 60

Tempo 20min

10K pace

Easy 60

Off

Long 90min

Off

Easy 70

Intervals 5X 1mile repeats

Easy 60min

Easy 75

Hill repeat 50min

Long run 2 hours

Off

Easy 60

Easy 70

Tempo

40min 10K pace

Easy 60

Easy 80

Long 3.5 hours

Off

Easy 70

Hill repeats

60min

Easy 60min

Easy 60

Tempo 40min

10k pace

Long run 2.5 hours

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off

Easy 70

Easy 70

Intervals 4x1 Mile Repeat

Easy 60

Easy 60

Long 2 hours

Off

Easy 70

Hill repeats

60min

Easy 60

Easy 80

Long run

2.5 hours

Long run

3 hours

Off

Easy 60

Interval

3X2mile repeats 10k pace

Easy 60

Easy 60

Hill repeats

40min

Long run

2.5 hours

Off

Easy 75

Hill repeats

2X35min

15min run

Easy 60min

Easy 80min

Easy 60min

Long 4.5 hours

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off

Easy60

Easy 60

Tempo 30min 10K pace

Easy 70

Easy 60

Long 2.5 hours

Off

Easy 60

Hill repeats

2X 45min

15-20min

Easy 60

Easy 60

Long run

3 hours

Long run 4 hours

Off

Easy 70min

Tempo 40min

10k pace

Easy 60

Easy 70

Hill repeats 90 min

Long 2.5 hours

Off

Easy 60min

Easy 60min

Intervals

7X 1mile repeat

Easy 60min

Easy 60min

Long 6 hours


Easy pace: Can be a fast hike or very easy comfortable run. The goal of the easy miles is the time on feet, distance and pace does not matter. Easy days can also be swapped out with some cross-training or add another rest day if needed if you are feeling fatigued.  

With tempo and intervals it is recommended that you have a 10-15min warm up and cool down using easy pace.  

Hill repeats: Mix it up, if stairs are available you can do stair repeats, sustained climbs if you are in the mountains, or on the treadmill. I would recommend pushing your intensity on the hill repeats above what you plan on running or hiking the hills on race day.  

Long run: Recommended if you come across a hill do it 2-3 times, and keep going, intensity on the hill is sustained but not maximal. Death race is a course where you need to push then work on recovery for the next effort. Doing this in your long run efforts on smaller scale helps you prepare for it.

As well, Tyler Gamblin and myself have created a strength program that can be found here.
Enter the code F2GQ7BRX to access it at https://activephysio.medbridgego.com/

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If you have any questions, email us at clinic@activephysioworks.com.

To book an appointment, call 780-458-8505 or visit activephysioworks.com/onlinebooking




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