Build the strength and endurance you need to thrive in multi-day events or adventures in the mountains.
TRAINING PLANS
Trail Running: Multi-Day Stage Run
RPE-Based
Go further in the mountains with our multi-day trail running plan.
BUILD YOUR STAMINA.
This 16-week ultra-running training plan is designed for individuals attempting a three-day stage race or multi-day adventure run like the Wonderland Trail around Mt. Rainier. This plan assumes that you are capable of handling back-to-back weeks of 30 miles of easy aerobic running to start. The plan builds to 55 mile weeks that include one high-intensity session.
This plan begins with the proven model of three building weeks followed by a recovery week to allow your body to absorb the training that preceded it. The plan takes you through a four week build period and then an eight-week base period to solidify both general functional strength and the aerobic base you will need to support the hard work in the later weeks. Finally, a four-week running-specific strength period will boost your running power and muscular endurance on uphills. The two final weeks are a taper and rest to prepare you for three days of trail running through varied, beautiful terrain, with roughly 30 miles per day.
The central focuses of the program, uphills and long distance, are crucial to any multi-day ultra distance trail run.
This plan is based on your RPE, or “Rate of Perceived Exertion,” where workout intensities are guided by how hard you are working based on your perception of effort (how hard the workout feels to you) rather than by heart rate. This plan is an adapted option for those who want to learn to calibrate their true effort levels in their workouts.
Whether you use an RPE-based or heart rate-based training plan, we recommend that you use a chest-strap heart rate monitor and GPS watch to log all your training.
Plan details
- Multi-day progression of long runs
- Built with runner specific strength and mobility
- Core and hip strength to support multi-day efforts
- Speed and hill-specific work incorporated weekly to build durability and strength
- Buy it once. Own it forever. Unlimited Updates.
- Workouts uploaded to your smartwatch or GPS device*
- Email and forum support
- Easy-to-follow instructions
- Rate of Perceived Exertion chart included
*Apple Watch syncing is currently not supported for RPE plans.
Cover image by Fred Marmsater.
To buy this plan, you will be taken to TrainingPeaks to complete your purchase.
All plans are delivered through TrainingPeaks, the most robust training tool available.
Built by Uphill athlete coaches with input from world-class runners
This training plan will only achieve the desired results if it is administered properly. This means following the intensity, volume and recovery recommendations. It also means listening to your body and resting when you need it. The stress of everyday life will impact your ability to handle the training load and must be factored into the evaluation of your readiness to train.
Pay particular attention to the run sequence on the weekends to develop your multi-day strength. The three-day series of progressively longer runs will help you build durability and endurance. This will also help you develop proper fueling strategies and test your gear out for your event. Do not skimp on the hip mobility and strength as that work is the foundation for staying healthy and consistent.
This plan is not intended for beginner runners. Runners should be able to handle 25-30 mile weeks to start and have experience running back-to-back longer days. We recommend our Intro to Ultra Marathons plan as a launching point to the challenges of ultra running.
If you are looking to tackle a longer, single day push, we suggest the UTMB 100 mile plan or the CCC 100k plan. These plans are designed for big mountain ultra races. If you have a race that falls outside those distances, check out our Big Vert Plan which can be customized to your needs.
TRAIL RUNNING TRAINING PLANS