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/

runnner_postcard_2018-01.png

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

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



Please add your bio info through your member profile page, or through your dashboard.


Posted By


Tag Cloud

olympian distance challengemedical mission to Ecuadormarathonexercise planfort saskatchewan chamber of commercems bike tour 2019ACL injuriesobstacle coursecity chase national championshipacupuncturems bike tour leduc to camrosevertigoniagara fallsfoot painyegbikeconcussiondirect billingGunn theory of IMSbikes on broadwayfitness journeyinjury preventioncustom fit orthoticswarm handsrental car motor vehicle accidentexercisearthritiscity chase canadanutritionmassage therapybackpack safetydeath race training planITU World Triathlon Grand Final CozumelMedial Epicondylitisbanff triathlonnerve glidespatellar tendonitisgait aidstennis elbowexplore albertaracingpelvic healthfree fort bbqhalf marathon10 mileoutdoor runningachilles repair surgerytraining planms bike tourclinic closureback painmechanical stresskeep fit, have funarthritis of the spinefamilyyardworkwhat to expecttrade showholiday hourscustom fit compression stockingsOsteoarthritisshoulder imagingmotor vehicle accidentpush up programSigvaris compression stockingstrapstriathletehamstringcommunity eventknee injuryfasciaexercise challengelegacy park family festivalironmansports injuryfotovolunteerhockey injuryfort saskatchewan trade showdiagnostic imagingair relaxorthopedic surgeonssigvaris stockingssleepBPPVsecondary submittinghikingathlete injury10kmbiomechanicsGLA:D™ knee programskatingfoam rollerworld triathlon championshipsgolfworld championshipsout run rareedmontonvolleyballtreatment for headachesshoulder injuriesvestibular rehabilitationadventure racingjaw paingolfer's elbowhip painyou can ride 2icecyclingpre-natal fitnessORIF surgeryroad raceshoulder painslip and fallspole walkinghigh intensity interval trainingMRIRuncrutchesget movinggood fridayroastbowen techniqueedmonton oilerscommunity involvementwhy active physio worksexercise programcanada day paraderecoveryst albert road racetaperThoracic Outlet Syndromecanada daylost souls ultralateral epicondylitisthoracic spine mobilitylife movesP-90Xdr chanthrowing athletesTMJclavicle fracture5km obstacle coursectv edmontonyegfitnessdefining paintrainingneck paintrapezius strengtheningvolleyball injuriesyogacore strengtheningelbow painhalf ironmanswimmerknee painironman canadadown and dirty obstacle coursebest of T8Ncervogenic headachesultramarathonhip impingmentbellerose bike a thonultra running1km kids fun runfast trax ultratreatment planorthoticseastervictoria daycity chase national championshipsfundraisertreating sports injuriesrotator cuff teardraw prizeankle sprains in athletesultrainflammation injuryconcussion in sportbellerose bike-a-thonpainhamstring injuriesfootball#eddiedontbenddr shepsjumpers knee10 miler training planglute strengtheningcharityAADL fundingrotator cufftraining on vacationankle sprainheel paincupping therapycross trainingregistered massage therapistcold weather runningregistered massage therapykids fun runIntramuscular Stimulation10 milerctv morning liveoperation esperanzarace seasonSt. Albertpriceeaster mondaylumbar spinecarpal tunnelhiking in the mountainsyegphysiorunningcommunity runbasketball injuriesWestern Statesultrasoundx-rayoutcome surveypelvic floorcupping in st albertphysical activitywrist painst. albert chamber of commercewounded warriorsstrength trainingBest Physiotherapistsoccernational championshipsPFPScompression stockingssouth edmontonthoracic spinefun in the fortMS Bike Leduc to Camrosebikingnew york marathonoutcome measuresPosturerestWTS EdmontonGLA:D® St. Albertconcussions in sportcomplete concussion management inc.james deanrunning footwear#teamrehablumbar spine imagingIMSstretchingboxers fracturephysical therapybarefoot runningworld physical therapy daykids of steel triathloncaneplantar faciitisheadachesaquathonkidsGLA:D™TOShip replacementpine to palmtendor tearneedlingankle injuriesst albert triathlonconcussion managementSt. Albert Triathlonstaying fit while pregnantpain centresconcussion testingschoolphysiotherapygolf injuriesalberta health servicestext neckinjurytour de palm springsrunning formglute strengthGLA:D®CBC interviewGLA:D™ back programultrarunnermarathon runningspin classultrarunningdraw prizesdynamic stretchingtriathlonfitness programreturn to sportinfluence of paincarpal tunnel surgeryMS Bikephysio for golffort saskatchewanfirst triITU World Triathlon Grand Final Edmontonseptember 30heart diseaseWPTDsports concussiongreat white north triathlonmagrathknee replacementnational triathlon championshipstaperingscapulaswimmingfrozen shoulderworld grand final edmontonlow back painwinter runningsynchronized skatingcouch to 5kcompressionrunning shoesprotectcycling raceituvelocity stage raceflexibilityshoulderHealth Information Actheadacheiron legsfernie ultraSAPECITU World Grand Final Triathlon Edmontonsinister 7servus placeboxingdave proctormarathon trainingcortisoneoutdoor running seasonextended health careshoulder dislocationremembrance dayfirst appointmentturkey on the trailsyou can ride twoUrinary Incontinencerunners knee#activephysioworkspreventing sports injuriesIT band syndromeWinter Injury Preventiongrand openingcuppingcupping therapy in st albertdizzinessTeam Rehabactive physio works 5kmst albert 10 milerlifestyle expotrail runhealthy recipesbowen therapyBikeSCAT 3adjunct to PhysiotherapyimPACT testingstrengthyegfitgait analysispelvic girdle painp90xmud runSwimGLA:D® Edmontondry needlingsmall business nominee10milercity chase world championshiproad rage hockey tournamentbaseline testingadaptive cyclingcanadian trailsavoiding injuryshin splintshockeyrehabilitationcity chasefitnessparadestrengtheningcommunitytechniquemodified return to activityrunning injuriesfestivaleating cleanHawrelak Parkst. albert road raceworkout planpregnancy back pain100 milemyofascial cupping therapydeath racewarm heartrunning gait5kplantar fasciitis5kmglobal edmontonsoccer injuriesmuscle tightnessrunning techniqueactive physio worksagingtournamenttraining nutritioncornHIITsafe exercises during pregnancyRaceprehab before rehabtrail runningcat-scanpelvic health physiotherapy


Archive

What to Expect

We understand that you may have a few questions before visiting our clinics for your initial appointment.

Book an Appointment

Book in for an appointment with one of our qualified Active Physio Works Physiotherapists &
Registered Massage Therapists.

Treatments

We understand each person is different so we offer a variety of techniques that are best suited to your individual needs.