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.