Before you start a multi-day, be that a race or a personal challenge, one thing is for sure, NOW is the time to set a goal and focus, fine-tune everything, including training, so that you can be at the start in the best shape possible.
First and foremost, have a complete understanding of the task ahead and set a goal or target. This is key not only in the physical adaptations that are required, but also the mental adaptations. There is a huge difference in doing something supported and in doing something self-sufficient. Marathon des Sables a prime example, understand the nature of the event and set a realistic but challenging goal.
MDS is an extreme event that takes place in the Sahara. The nature of the event is self-management both physically and mentally to endure the challenge, survive and reach the finish line. The weather (heat) is one of those challenges and surviving the weather is integral to the nature of the event. As is the ‘self-sufficient’ nature. Other than rationed water and a bivouac, be prepared to endure and complete this event with no outside assistance. Of course, help is at hand, but that help is and should be a safety element that is required in emergency. Equally, if undertaking a solo multi-day experience, do the research, plan routes, look at back-up options, can you re-supply with food, is water available?
Plan and prepare.
We are all unique and individual. Some of us are faster, some are mentally tough, some have a capacity to go for hours and hours and even days and yes, some runners combine all those elements.
Therefore, a multi-day training plan must be used as a template and framework to provide a structure for you, the individual, to achieve your goal.
Be sensible and adjust training plans so that they fit your ability, aspirations, training history and time available.
Think about when you place rest days, when you do long runs and when you work on hills and faster running. A training plan is like a jigsaw puzzle and managing the pieces and adding them together sensibly is how you make a successful and complete picture.
Any training plan is designed to progressively build strength, endurance, and confidence with gradual load increases. Rest is an important element of any training plan, so, rest with the same intensity that you train. Ultimately, you have decided to undertake this adventure, so, enjoy the process and make it fun.
Be specific. Make sure the training terrain, as much as possible, simulates your target event.
Always focus on the goal. Training plans for me start with the goal date and I then count back in time to a start point. That start point for you may well be before the 12-weeks but once you start the plan, focus on the target, and always make every session is as specific to the goal as possible.
For example, if participating in Marathon des Sables, you already know some key and important information:
- It will be hot.
- You will need to deal with hard and rocky plateaus, but you will also need to deal
with soft sand and dunes.
- You will be on rationed food/ calories.
- You will only be supplied water to drink, and this is *rationed. In extreme weather such as the October 2021 edition, water rations were increased.
- Everything (not the tent) will be carried in a pack, on day 1 this will be at a minimum weight of *8kg. (*Minimum pack weight is 6.5kg but you must carry 1.5 liters of water which equates to 1.5kg.)
- You will sleep in an open tent, on the floor using a mat and sleeping bag.
- The long day comes on day 4 after approximately 90-100km of running, so, you
need to be able to run for consecutive days and manage your pace and effort.
- The long day is (typically) between 70 and 90km and you have one full day, one night and most of the next day to complete it.
- After the ‘rest day’ is a marathon.
- You can complete the race by covering just 3km’s per hour.
- In 2019, the MDS was won by Rachid El Morabity and Ragna Debats in 18:31:24 and 22:33:36 respectively. The last runner was Ka Chun Chan from China in 69:29:16. For perspective, Rachid could have run the race nearly four times in 69:29! We are all individual.
Key elements each runner needs for a multi-day like MDS.
- You need to be mentally tough.
- Physically strong to endure multiple days of back-to-back exercise.
- Strong enough to carry a loaded pack and still move at a good pace.
- Adapted to function on restricted calories and food choices.
- Able to drink only water.
- Adapted to perform and function in heat.
- You need to be able to walk.
- You need to be able to handle un-planned situations.
- Have A, B and C goals.
- Be self-sufficient.
Multi-day racing and multi-day adventures are unique and particularly self-sufficient ones when you must carry all you need for the duration of the event. In a race, you will carry clothing, sleeping bag, sleeping mat, essential items and food for the duration of the event. At MDS minimum weight is 6.5kg plus water. Just as you prepare physically and mentally, also be meticulous with equipment and food preparation. You ideally need your pack to be 6.5kg and no more… Additional weight is additional stress.
If fastpacking, you may possibly be as above, but you will need to carry your own tent and you will need to re-supply with water en-route either using natural water supplies or utilizing retail outlets.
Be specific and understand the demands of the event you are undertaking and plan accordingly.
WHAT SHOULD A TRAINING PLAN LOOK LIKE?
All plans need to be progressive and geared towards the end goal of a multi-day like Marathon des Sables or a fast-packing adventure.
Remember, we are all individual, so while a generic plan may provide a guide and structure from which to work from, it’s important to adapt and tweak to individual needs. For example, the training plan for someone who is trying to be top 100 at a race will vary greatly to someone who hopes to complete and not compete.
Each week will typically have one or two rest days.
A simple strength training structure that can be done at home or in a gym.
Hill sessions and speed sessions (tempo/ intervals/ fartlek) have a place in any training plan, but the quantity and duration will depend on what type of runner you are and what your aspirations are.
Long sessions are essential and most certainly, an element of back-to-back sessions will help adapt the mind and body for the challenge ahead. However, injury risk goes up with any block like this, so, it needs to be placed carefully with adequate rest and recovery.
Learn to walk. There is a huge difference walking with purpose and pace to ‘just’ walking. Except for the top runners, walking is an integral element to a successful completion of a multi-day race or adventure. Many only realise during the event. Get walking dialed in training.
Do some specific work with a pack and weight BUT be careful as it is easy to get injured.
Think of training as blocks of 4-weeks, build for 3-weeks and then rest/ take it easier on the 4th. An example could be as below.
The final phase of a training plan should taper to allow you to be strong and fresh when the start comes, typically this 2 or 3-weeks long. This a perfect time to add specific race adaptations such as heat training, preparing for humidity, preparing for a cold environment and of course fine-tuning equipment and packing.
Multi-day running or racing is exciting and adds many more elements to think about than ‘just’ running. Taking time to plan training and working to a goal is a worthwhile and constructive – it gives you something to aim for!
- MDS 2021 Summary HERE
The Ultimate Guide to Desert Multi-Day HERE
- Fuelling for a Multi-Day HERE
- How to find your Running Shoe size and fit HERE
- Sleeping Bag for an Adventure HERE
Ten Top Tips for Multi-Day HERE
- Top Tips to better Multi-Day Running HERE
- Multi-Day Running in a Rainforest HERE
- Fastpacking – A Guide HERE
- Fastpacking Light – HERE
- Fastpacking and Camping in Winter HERE
- Fastpacking in Nepal HERE
- Poles for Running and Walking HERE
- Sleeping bags – PHD, Sea to Summit and Rab HERE
- Marathon des Sables, Morocco (self-sufficient)
- The Coastal Challenge, Costa Rica (supported)
- Everest Trail Race, Nepal (semi self-sufficient)
JOIN OUR MULTI-DAY TRAINING CAMP IN JANUARY – INFO HERE
Instagram – @iancorlessphotography
Twitter – @talkultra
Web – www.iancorless.com
Web – www.iancorlessphotography.com
Image sales –www.iancorless.photoshelter.com
This is an extremely informative article, Ian. Plus the related links that provide more information. Packing for a multi day adventure race has got to be so challenging for those new tom the stage races. That balance of having enough, but not packing too much.
Pingback: Episode 231 – Tom Evans and Shane Ohly | iancorless.com – Photography, Writing, Talk Ultra Podcast