The penultimate day of our training camp was a cracker and one that many of the camp attendees have called a highlight.
Our first run was between 8-10 miles and included a climb, traverse and descent of the Montana Soo. It’s a great route and one that pushes many out of their comfort zone as the terrain is often steep, technical and challenging with loose stones.
At the summit it provides a great photo opportunity with Club La Santa off to the right in the distance.
For the more experienced runners, they move fast over the terrain embracing the challenge that it brings. Others move slower, more deliberate and thoughtful. We include it in the camp as it closely replicates the feeling and exposure that one can get at the large Djebel at Marathon des Sables.
After the mountain loop, we all returned back to CLS for a 3 hour break before a self-sufficient run. This is our mini multi-day experience that allows all our clients to run to a bivouac location in ability based groups with packs carrying sleeping bag, essential, dehydrated food for dinner and breakfast and a minimum of 1.5ltr of water. Most packs weigh around the 5kg mark.
We transport tents to the bivouac, rationed water and two gas burners to provide hot water for cooking. Once the runners leave CLS, they are self sufficient.
At the bivouac, they put up tents.
As the sun disappears they test out dehydrated food and simulate a bivouac experience. They understand the weather, the need for warmth and then they sleep under the stars.
Our night started perfectly with beautiful clear skies. Amazing star views and warm temperatures. As the night progressed, the wind increased and very much simulated a stormy night in the Sahara. For many, it was a sleepless night with shaking tents and sand being blown everywhere.
An early breakfast call, self-sufficient breakfast, water rations given and they were then off for another 13-miles of soft-sand and dune training before returning back to CLS.
Our final day has one final talk by Elisabet Barnes and Sondre Amdahl and then a group dinner to say farewell…
The next time we will all meet will be in Morocco for the 35th Marathon des Sables.
Our 2021 Training Camp will be announced soon HERE
It was a cloudy day but the anticipated rain never came, thank goodness! In some respect, today was an easier day with just two run sessions and no talks.
But… the day did include the in-famous Volcano Hill Reps.
This kicks off with an easy 5km along the coast and then ideally, 6 repetitions of a loop up and down a volcano. It’s a perfect session that requires strength, running skill, an ability to handle technical terrain, good lungs and at time, nerves of steel.
The climb is approximately 100m up a narrow path of stoney sand. It requires commitment and depending on ability, some strong will and nerve.
The descent is very stoney with lots of loose rock, sand and gravel. As Elisabet Barnes said post the session:
“🌋 Volcano hill reps in a moody landscape was on the menu today. I’ve been nursing a cold so if I’m honest this shot was more a case of posing for the camera 😂🙈, but the others did work hard! 💪💪 I love this session. Some people just fearlessly bang out the reps and thrive on the technical terrain, but for others it’s a huge challenge and they may need to overcome fear of heights, fear of slipping or falling on the technical trail, step outside their comfort zone, and hopefully they leave a little more confident as a result.”
Elisabet nailed it in her words. It was great to see confidence increase along with speed on loops, 3, 4, 5 and 6. Several even did a 7th and even an 8th loop.
Back at Club La Santa, Shane Benzie was doing some one-to-one coaching sessions using his skills to improve running technique.
An extended break for lunch was followed with an ‘easy’ run for all groups to shake out the legs after what has been an intensive block of running.
2021 Training Camp dates and information will be available HERE soon.
The sun quite literally has been shining on the camp providing us with perfect training days to replicate scenarios that one would find in the Sahara at MDS or technical situations that one would find in races like The Coastal Challenge or Everest Trail Race.
We did a long Coastal Run of 24km on Thursday morning in a self-sufficient manner, the camp attendees broken down in to 4-groups, Gemma Game, Sondre Amdahl, Elisabet Barnes and Ian Corless each leading 4-8 participants at a pace relevant to the group ability.
The coastline here is stunning offering a wonderful views with the smell of the sea in the nose and a wind blowing in from Africa.
There was plenty of climbing too and tough, technical and hard terrain. Of course what goes up, must come down.
In the afternoon, after a relaxing lunch, Jodie Moss who placed 8th at the 2019 MDS did a talk on heat acclimation and how one should prepare for specifically MDS and the differences one needs to consider if going to a humid race like TCC.
The day concluded with a night-skills session with Sondre and Elisabet leading. All about the skills needed and required to run at night and they then did a short 5km run.
Friday was all about the ‘Long Day!’ For the first time on our camp, we did a point-to-point route of almost marathon distance that crossed the island from Uga and back to Club La Santa.
Ironically, the day started with a little light rain as we were transferred to Uga. It soon left us though leaving us with a perfect, if not windy day.
The terrain is constantly mixed in Lanzarote and the volcanic landscape at all times exciting. We managed 1800m vertical in constantly challenging terrain that replicated a day at MDS perfectly.
Many got an opportunity to use poles and test them, vital if they plan to use them in a race. There is a real technique and once mastered, a real benefit can be gained especially if walking will make a up a bulk of your multi-day pace.
We had just one aid station at 22km (Thanks John and Carmen), so, for much of the day, everyone was carrying a pack of 4-5kg, ideal preparation for self-sufficient multi-day.
The ‘Long Day’ proved to be stunning with the fastest group completing in around 4h 15m and the walkers in 6h 40m. They all now have a real confidence boost knowing that a day at MDS, TCC or ETR is completely doable.
The day concluded with Elisabet Barnes leading a talk and practical session on foot care.
It has been a great couple of days!
Info the 2021 Training Camp will be updated soon HERE
It was a double run day today in Lanzarote starting at 0800 with a really great 9-miles with sunrise with trails along the coast leading to the volcanoes around the village of Soo and then a re-route back down to Club La Santa.
We then had a very quick turnaround to a 2-hour presentation by Running Reborn coach, Shanne Benzie. Shane is a the forefront of discussing and analysing run technique to increase performance and reduce injury, as usual it was fascinating.
A break for lunch and then the afternoon was split in to two 2-hour sessions.
Groups 1 and 2 remained on the run track and had analysis with Shane Benzie while groups 2 and 4 ran along the coast to play on one of the volcanoes climbing to the summit and descending.
You can move around the video image by using the toggle button that appears on the left of the video screen.
And then coasteering one of the technical paths returning back to Club La Santa.
Back at Club La Santa, the groups swapped with 3/4 remaining on the track with Shane and 1/2 heading out on the trails.
The day concluded at 7pm with everyone exhausted and exhilarated after a very full day.
Dates for our 2021 Camp will be announced soon HERE
A year soon passes and once again I am in Lanzarote for our annual Lanzarote Training Camp which is geared towards providing 7-days intensive training for ultra-runners and multi-day runners.
I arrived 3-days a go so that I could check out routes and in particular test a ‘long day’ route which would be a new addition to the camp.
It was a real pleasure to travel from almost one side of Lanzarote to the other on foot. The new route is a point-to-point covering approximately marathon distance with 1800m of vertical gain.
Taking in the best of Lanzarote, the route is extremely varied with a mixture of terrain and gladly has very little road. Some sections cover little used paths and offer a real sense of adventure.
One again the base for the training camp is the sports complex of Club La Santa which is the perfect environment for an intensive week of training with a plethora of facilities on hand.
The camp takes place from Tuesday to Tuesday for 2020 and a full week of activity is planned with routes of varying distance and difficulty.
We have typically 4-5 groups guided and this allows for runners/ walkers to work at a pace that is comfortable for them. Our core team is myself, Elisabet Barnes who has won MDS twice and ranked highly in multi-day races all over the world. Sondre Amdahl who is an experienced single-stage and multi-day ultra-runner with an impressive list of results from all over the world.
Last year we had Running Reborn specialist, Shane Banzie join us and he is back in 2020.
Our additional guides for 2020 are Gemma Game (multiple times top-10 at MDS and 3rd in 2018 and 2019) and Jodie Moss who placed top-10 at the 2019 MDS and who has just completed a PHD and who will provide a talk on heat acclimation.
All the preparation is now done and we patiently await the clients arrival on January 7th. We ease them in to the camp with an easy 1-hour run, a welcome talk and then a group dinner.
Day 1 starts with an 0800 call and 9-mile volcano run. Note news to follow as the days progress.
You can view images from the 2019 Training Camp below and HERE
Dates will be announced soon for the 2021 camp HERE
Let’s get one thing clear, multi-day racing is simple, it is often over complicated and this creates too many questions and too much confusion.
Let’s hark back to Patrick Bauer’s pioneering days and simplify the process, just like he did. Over the years I have interviewed and chatted with many runners in bivouac and after racing who have done just that, they had applied simple logic and worked out what would work for them.
Yes, they had taken advice, looked at websites, processed information but importantly they had found out what worked for them. They realized early on that they were an individual and as such, they needed a personal approach to multi-day racing and not a generic one. Not all multi-day races are the same, some are completely self-sufficient, some are semi self-sufficient and others are supported where all you need is transported for you.
When you break a race down, particularly a self-sufficient race, key things are really important:
Must fit and be comfortable when loaded. Have enough room (but not too much) for all your equipment and provide easy access to fluid. You must also make sure that your race number is visible as per race rules. Think about additional pockets, such as a waist belt for snacks.
Lightweight, packs small and warm enough. I would always recommend a sleeping bag and jacket as it offers more flexibility, reduced weight and reduced pack size. Popular sleeping bags year-on-year are PHD, Yeti and OMM. Read HERE on how to choose a sleeping bag.
You just need what you will run in. However, a spare pair of socks is often commonplace and many runners have one or all of the following: a warm base layer, a lightweight down jacket or waist coat, buff and maybe long lightweight pants. Remember, you have to carry everything, so, it’s all about getting the pack as close to minimum weight. At MDS that is 6.5kg plus water.
It’s optional but a good nights sleep is important and usually those who do not take one wish they had. It provides comfort and importantly an insulating layer between you and the ground. Two options exist – inflatable and roll out solid foam. The choice is yours. The inflatable ones offer more comfort, more flexibility in packing but with poor admin, you do run the risk of a puncture. I’ve used inflatable for many years with no issue. A solid foam Matt will last the week with no risks of problems but they roll large and need to sit outside the pack.
Shoes and Gaiters
Shoes (more below) are personal, just make sure they have a good fit, appropriate drop for your needs and suit your run/walk style with enough durability for you. I say ‘you’ because someone like Rachid El Morabity can complete the whole of MDS race in say 21-hours whereas most people won’t even do just the long day in that time – his shoe shoe choice will and can be very different to what most of us need!
Located in the Toubkal National Park, Morocco, at 4167m, Jebel Toubkal is the highest peak in the Atlas Mountains. It is also, the highest peak in North Africa and the Arab World.
Located just 75-minutes drive from Marrakech (approximately 40-miles) the National Park and the Toubkal summit has long been an excellent opportunity for those looking for a challenge, either for a specific purpose or as an add-on to an active holiday. As ultra-running, mountain running and the desire to explore new places grows. Morocco and Toubkal is a great place to adventure. Toubkal is considered by many as a great entry level mountain and it’s altitude is a great allure.
Toubkal has two-seasons, Winter and Summer. In winter, summiting the peak brings different challenges as it is completely covered in snow and ice. Winter mountain skills are required and the use of crampons are essential.
So, in this article, we look at Toubkal as a summer adventure and in due course, I will follow up with a Winter article.
Flights to Marrakech are in abundance and if you plan ahead, you can get very good deals, particularly from some of the budget airlines.
If you have not been to Marrakech before, I would say it is essential to soak up the atmosphere of the place by staying in the Medina (souk) in a typical Riad. Riad’s are standard Moroccan accommodation and like anywhere, you can go cheap or expensive. I have several favourites. My all time favourite, the ‘Dixneuf La Ksour’ (http://www.dixneuf-la-ksour.com ) which has only 6-rooms, excellent staff and they serve wonderful local food in the evenings and they have a licence to serve alcohol, if that is your thing!
My advice would be, arrive Marrakech and then spend two days sightseeing. Visit the Medina, get lost and haggle for a bargain. On the following day you could visit the Yves-Saint-Laurent Museum (https://www.museeyslmarrakech.com/fr/ ) and the Jardin de Marjorelle (https://www.jardinmajorelle.com)both worth the effort. There are many other things that one can do, but this is a good starting point. You could then go to Imlil/ Toubkal for your adventure and the return back to Marrakech for another day or two before returning home.
Depending on your budget, you can either get a taxi or a private car to the village of Imlil. This is the starting place for all summit attempts. A taxi will be 35-40 euro and private car 80 euro.
This is a standard option for Toubkal, and what most people do on a first attempt.
They leave Marrakech after breakfast, looking to arrive Imlil, say for 11am. You then meet your *guide, have tea (nearly always compulsory) and then leave for the refuge.
*A guide is now compulsory in the National Park and you cannot enter without one. There are currently three checkpoints that you go through and on each occasion your guide must provide your passport and the details are logged.
Imlil to the refuge is designed to introduce you to the terrain and slowly adapt you to the altitude. Imlil is at 1800m and the ‘Les Mouflons’ refuge is at 3207m. Depending on experience and adaptation, Imlil to the refuge can take 3-6 hours.
Leaving Imlil, you have a narrow trail that rises quickly to a road and then the village of Aroumd. Here you will meet the first passport control and then you cross a floodplain before starting the climb to the refuge. The terrain is rocky and rough but not dangerous.
Chamharouch is the next passport control and here you will see a large white rock that is a Muslim Shrine. Here it is possible to get water, food if required and soft-drinks such as Coke.
The path now climbs steeply and gently reaches upwards, once again the terrain is rocky. You will arrive at two disused building that now sell drinks and here is the 3rd and final passport check. Before you know it, you will arrive at the refuge located at 3207m.
Depending on what you have arranged with your guide, you will have a meal at the refuge and then you will stay in a shared dorm with all the other climbers. These dorms are often unisex, so be prepared. You also need to be self-sufficient in terms of sleeping bag, additional clothes and warm layers. Everyone usually sleeps by 8/9pm.
The summit day will typically start at 0400 with breakfast and the intention will be to start the climb asap. Sunrise is approximately 0700, so, depending on your projected speed, the guide will advise on a departure time so you can climb from 3207m to 4167m.
In summer, the trail is very dry and although not a technical climb, Toubkal does have a great deal of loose scree and rocks. With the addition of the demands of altitude, the climb can provide an excellent challenge for someone new to experiences like this. Or, experienced runners and climbers can use it as a form of training. The trail goes straight up often zig-zagging to ease the gradient. Once at the saddle, the trail goes left and right. Here you go left for a final push to the summit. On a clear day, the views are magnificent and if you time it correctly, the sunrise can be truly magical.
Importantly, be prepared for the cold. It may be 30-40 degrees in Marrakech but the summit can be very cold and windy. Make sure you have wind proof jacket/ trousers, warm layer, hat and gloves as a minimum.
Most arrive at the summit between 0700 and 0900, you spend time soaking the views and taking photos and then return via the path you came. (There is another way down, more on that later!)
Descending becomes easier from an altitude perspective, with every meter you go down, the easier it will become to breathe. However, I think many find the descent harder and more challenging than the climb. This is due to the loose scree and rocky terrain. If experienced, one can drop from the summit to the refuge in 60-75 minutes. However, many eek their way down and falling/ slipping is a very real possibility. To clarify, there are no exposed ridges or real danger. It will just be a slip and a slide.
Once back at the refuge, many take a break for lunch and they will look to descend back to Imlil in the afternoon via the exact same route they went up the previous day. The out and back route is approximately 22 miles.
Once back in Imlil, it makes sense to book a local Riad, they are very inexpensive and serve great Tagine. The following morning you can arrange for a taxi/ car to collect you and you will be back in Marrakech for lunch.
If you are experienced or want a challenge. Imlil-Toubkal-Imlil can be done in one day. I have done this twice now, once in Winter and once in Summer.
Most recently (August) I left Marrakech at 0530. I met my guide at 0700. We summited at midday and I was back in Imlil before 4pm in the afternoon. I had a car collect me and I was back in Marrakech before 7pm.
The above is not for everyone, but for me, it was an ideal opportunity to fit an action packed day between holiday days, before and after in Marrakech.
As option two, but from the summit it is possible to take another route down. This is a more challenging descent with some exposure, very loose scree and lots of technical rocks. In terms of distance, it is maybe a little less than the standard up and down route but it does offer more excitement! I took this route down on my first trip to Toubkal. It rejoins the path up to the refuge below Les Mouflons.
During the day, shorts and t-shirt is ideal for the climb to the refuge. Shoes should be good trail running shoes with toe protection. Hikers will probably use walking shoes, approach shoes or boots. I used VJ Sport MAXx shoes which were perfect on these trails. You will need a pack and in that pack a change of clothes, warm layers, a sleeping bag and the capacity to carry liquid and some snacks. Refuge to the summit and back can be cold and windy. Be prepared with a Primaloft warm layer, gloves, hat and wind proof pants and jacket. It is recommended to have waterproof (just in case!)
I think poles for most people are an essential item. They will considerably help on the climb up and on the descent, they will add a security blanket.
TIME OF YEAR:
August for me is perfect. Marrakech is hot but has less tourists. Expect 30-40 degrees during the day. Imlil to the refuge, temperatures will be somewhere between 15 degs at 0700 and 30 deg in the afternoon. May can still have snow, so, be careful.
The refuge at Toubkal is a great place to liaise with in regard to booking.
firstname.lastname@example.org – Liaise with Hamid.
34.5 euro per person per night full board ( Dinner, breakfast and lunch )
29.5 euro per person per night half board ( Dinner and breakfast )
19.5 euros per person per night ( without meals )
The refuge can also arrange the following for you:
Transport from and back to Marrakech
Accommodation in Imlil
Mountain Guide – A guide will be approximately 80 euro per day and is payable in cash only.
The Riad Atlas Prestige is located on the climb out of Imlil. It’s cozy, provides an excellent service and the food is great. It also very inexpensive at typically 30 euros a night for 2-people.
The hotel is on booking.com or you can contact directly +212 666 494954
Morocco is safe. I have been travelling in different areas for over 7-years and I have always had a great time with wonderful experiences. Of course, there are cultural differences and as a tourist, it is we that must adapt. Women in particular should consider ‘covering up’ a little more, particular if running. But, in Marrakech, there are so many tourists that pretty much anything goes. Taking photographs, one should be careful. The locals really do not like it, and this I know from first hand experience.
Unfortunately, in December 2018 two girls were murdered between Imlil and Toubkal and this created a stir worldwide and locally. Hence the need for a guide and three passport controls now. I cannot emphasise enough that this incident was a one-off and to clarify, I have been back to Morocco and Imlil twice since this incident and at no point was I worried.
An active weekend away or part of a longer trip to Morocco, Imlil and Toubkal is a real adventure and is highly recommended. For example, it would be quite feasible to fly from the UK (for example) on a Friday and return on Monday having visited Imlil and summited Toubkal over the weekend.
For those with more time Imlil is also a great place for a longer stay. There are many trails to explore in the area and the place is a hidden gem.
For those combining holiday and adventure, Imlil and Toubkal is a great active outlet amidst a more relaxed time in Marrakech. If you are planning to be in Morocco for longer than 7-days, also consider heading to the coast to visit Essaouira which is a 4-hour drive. It’s an old place with a very different feel to Marrakech. Of course, the options are only limited by your imagination and budget – it is also possible to go and stay overnight in the desert and have a bivouac experience.
The last time I toed the line as a runner was 2012. It was at the Lakeland 50 in the UK. I was confident, I was really fit and in April, I had won an ultra in Turkey.
However, everything was not ok.
I was getting constant knee pain and I kept ignoring it… Ultra runners are good at that!
Anyway, for much of Lakeland 50 I was near the front, that is until Ambleside and then it all fell apart with constant knee pain. My hopes of a top-10 disappeared and I eventually crossed the line in 36th place in 9:59. My target had been to run around 8:40. In retrospect, I should have been happy. But I wasn’t. I went away knowing that my knee issue had stopped me performing and it needing addressing.
I have not raced since…!
Now you may consider that to be sad? And yes, for a while I struggled with the demons of running twice a day to not running. But I was working on races as photographer, journalist and podcaster and I soon realised to move on.
My knee injury was chronic and required two, maybe three operations. I declined all knowing that knee surgery success is hit and miss. So, ever since, I have managed that pain, changed my goals and loved an adventure. Gladly, big hikes and fast packing is ok. I get pain, but it is not like running. So, all is good. I am happy to do what I can. I can run and my daily run would be normally 8-miles, sometimes I can do that back-to-back, but often I need to rest and then stress again. And yes, every now and again I run long. But I no longer compete, I complete.
So, why am I writing?
Well, I started running after cycling and triathlon. I have to say, I have never considered myself a good runner. I dropped my marathon PB to 2:53 which was creditable but in doing so, I lost the true reason for running. FUN! Do not get me wrong, I had loads of fun running but PB’s, time, diet and training all took over from a healthy outlook on my running.
I was obsessed by my running. I must clarify, I was previously obsessed by cycling and triathlon and that is why I stopped…!
Being a photographer and journalist has allowed me to look at running in many different ways. I mostly follow the elites, but multi-day races, such as Marathon des Sables, allow me to follow runners achieving a life time goal. I must clarify, achieving a life time goal may be a 5km, 10km, half-marathon and so on. I use longer distances as this is the area I usually deal in – ultra.
They are looking to complete and not compete.
I have learnt since 2012 that I normally complete anything I set my mind to in sport and the reason for that is strategy, planning, getting the mind in the right place and embracing walking!
The Older I Get, The Better I was
So much truth here… For me anyway. As the time has passed from 2012 I have worked on races worldwide and all of those races require me to have a level of fitness. For example, Everest Trail Race, I do pretty much most of the race with cameras – it is the only way. For personal adventure, I have done big treks, the most recent being the ‘High Passes’ in Nepal with the additions of Kala Pather, EBC and Ama Dablam BC.
There is one truth in completing. YOU NEED TO BE ABLE TO WALK.
Walking is often looked on as a negative. To be honest, I have heard some people say, ‘I don’t care what time I do, as long as I do not walk!’
The reality is, if walking is embraced, learned and practiced, finishing times will not only get faster but more enjoyable.
For perspective, we now include walking as a key training element at our Lanzarote Training Camp (HERE) with a specific walking group and one day dedicated to a long walk, for all!
So, how do you start?
Firstly, there is a big difference between walking to the shop for a carton of milk and walking in a race/ training. If there is not, there should be!
Walking in a race (or training) should be meaningful, strong and powerful.
There are many strategies one can use.
For example, one strategy I use is a thing I call “7’s” or “5×2”.
Quite simply, it is about covering 7km by walking 5km and running 2km.
Firstly, with my coaching clients I ask them to walk 5km and time it. We then look at technique and discuss how to get faster.
I need to clarify here, we keep the route flat on road or good hard trail.
I am aiming for, where possible, sub 10-minute km’s. Now of course, many variables come in to play – terrain, weather, climbing and descending to name but a few. But let us assume flat terrain, good weather and fast trail.
Once we get the walking of 5km in under 50-mins, I then add running. Firstly 1km. So, walk 5km and run 1km. Once that fees comfortable, I add another 1km. And here is where the “7’s” or “5×2” comes in.
Basically, the plan is walk 5km and jog 2km.
Like any plan it is progressive, starting with walk 5 and jog 2. Then walk 5, jog 2, walk 5. Then, walk 5, jog 2, walk 5, jog 2 and so on…
This teaches the mind to break down distance and time in manageable blocks. You can focus on the walking, knowing that a jogging break is coming up. You can endure the jogging, knowing that a walking break is coming up.
Why, “7’s” or “5×2.”
Well, 7 conveniently goes in to a marathon – 7/14/21/28/35 and 42.
I think a marathon is something we all understand and although I will round numbers up (for ease) 50-miles is two marathons and 100-miles is four marathons, 7’s provides a great strategy.
So, you see my thinking?
Let’s say, you trained your walking to be so good, that you could walk 5km and jog 2km in under 1-hour. Suddenly, you are doing a 6-hour marathon with actually only maybe 50-60 minutes of total running.
So, if that pace is maintainable, you could do 50-miles in sub 12-hours and maybe even 100-miles in the desirable sub 24-hours!
Here is an example and of course, pace fluctuates based on terrain conditions, but it provides a good perspective.
Marathon des Sables has just finished and now, runners from all over the world are looking ahead to April and the next edition of the race.
It’s daunting and it can be intimidating.
Planning is key. All runner’s need to periodise training so that you get the most from it.
This ‘planning’ often comes in the form of a PYRAMID. The ‘classic’ pyramid training method is well established.
BUT, in this article I want us to look at this pyramid in two ways by looking at two different runners.
Runner 1– Runs regularly but MDS is a new target and pushes the boundaries of what they thought possible.
Runner 2– Has completed MDS and wants to go back and improve.
First of all, both runners need to count back. Let’s assume that training will start in June.
April – MDS race.
Counting back, it’s easy to look at the objective in real terms and understand what one needs to achieve.
Depending on experience, how this plan is put together is very much dependent on the individual. However, certain key elements should be present in any training plan and this article is intended to provide the basics from which you can develop a strategy that works for you. I must stress, for you!
As stated, runner 1 “Runs regularly but MDS is a new target and pushes the boundaries of what they thought possible.”Therefore, a classic pyramid will be ideal.
Decide on objectives for the year, decide onC, B and A targets, obviously, the ultimate A is MDS. Put them in a diary and ideally have a wall planner so that you have an overview of the year. It’s easy to see how a year looks on a planner. C should be something that one trains through, B can be more challenging and have a taper for, A is very specific such as a training camp.
April – MDS race – A RACE
January – A
November – B
August – C
MDS is a long way, typically 250km sobase training and getting the miles in is key. I have allocated 12 weeks for this in the plan below. Hours of easy miles progressively building up to a C target, let’s say a marathon. It is always good to have a goal and a target to aim for. The C is a training race/ event and will have no taper, you would race through it as a training long run.
Progressing through the season, this will be ‘the build phase’ so it’s a good idea to place a B objective, in this case, November. The B will allow you to progress to the A objective and then the ultimate A goal.
You can’t perform well at every event and this is why C,B and A targets are important. Ultimately, MDS is the one in which you must perform.
As in any plan, flexibility is needed. Nothing is fixed and one must be flexible and listen to one’s body. I recommend building for 3 weeks, recovering on the 4thweek and then building again (see the pyramid above)
12 weeks of base – June/ July/ August
8 weeks – September/ October
6 weeks – November/ December
4 weeks – December
3 weeks – January
3 weeks – Specific phase – February/ March
3 weeks – Preparation phase – March
3 weeks – Taper to event – March/ April
Marathon des Sables will need you to be specific. For example:
You will be carrying a pack that on day-1 of the race will weight at minimum, 8kg.
You will be racing in hot conditions.
You will be self-sufficient.
You will be compromised on calories.
You will almost certainly walk more than you anticipate.
The above list goes on and on and as training progresses, you should refer the list and asses importance. For now, I would place the above list in the following priority: walk!
No need to worry about the pack and the self-sufficient element now, the priority is on training.
As training progresses asses, one’s strengths and weaknesses and then adjust the plan.
Do you need to work on strength and core?
If you have poles, do you know how to use them?
Are you recovering?
How is your diet?
What is my resting heart rate, is it fluctuating?
Am I being specific and thinking of the race terrain and simulating it?
And so, on and so on. The above questions are a starting point. Read through the list and add your own questions to appraise what type of runner you are.
As the time progresses, not only will you feel more confident, you will be able to understand what needs to be done to achieve your goal.
As stated, runner 2 “Has completed MDS and wants to go back and improve.”
You may say, well, the above pyramid for runner 1 applies here.
Yes and no?
I want to throw a curve ball in here and suggest reversing the pyramid.
For runner 1, the emphasis is building a base and then slowly but surely progressing up the pyramid to the pinnacle, MDS. Speedwork and faster sessions are not as important as building the endurance for the event, speed will form a very small element of training.
But we know that runner 2 already has a good base of fitness. How do we know? Well, they have already completed MDS…
So, if they are going back to the race, almost certainly, they will be looking to progress. So, before planning training, the following should be asked:
Did they lack endurance?
Did they lack speed?
Was strength and core weak?
Were they mentally strong?
With answers to the following, one can look at the pyramid in a new way, turn it upside down and instead of putting a priority on long steady sessions early on, they can place a priority on:
Strength and core
The mental approach
Speed training is usually used to add the finishing touches to a solid block of training. But as stated, as an MDS finisher, they already have endurance, so, working on speed now is a great use of time.
June, July and August can be used to get faster and stronger with a C target, something like a fast(er) half-marathon or marathon.
September and October can be used to add endurance to the speed so that longer sessions can also be faster and at the end, a B target.
November, December and January can then be used to add speed to the endurance to complete the event and importantly, the long day. This period can can have an A objective.
February is about adding the finishing touches.
March about being specific and the tapering.
If you are someone looking to perform and improve, you need to be more self-critical. Plan your training and periodise your training so that you are able to (hopefully) predict good form on 1 or multiple Arace days in a year. This is not easy.
Remember you can only hold form for a limited length of time and if you want to peak, you need to make sure that this planning stage is done early so that you understand what you are trying to achieve. It’s all about stepping stones. And make sure you consider the terrain that the race will take place on.
This article is not a hard and fast plan, it’s a guide for you to go away, look at your targets having assessed past targets and hopefully it makes you think about future objectives so that you can plan for a successful, injury free year of running and racing.
Are you runner 1 or runner 2?
There are many more questions to ask and points to consider when planning but these should come after getting the training plan and schedule prepared.
Preparing for heat. (Heat chamber)
Working on food for the race.
Fancy an early season multi-day TRAINING CAMP? Join us in Lanzarote with 2x Marathon des Sables champion, Elisabet Barnes HERE
Recently I was involved in a series of discussions about the Marathon des Sables. One thing that became very clear is the panic and apprehension many runners feel about a goal that may well be a ‘one-off’ or lifetime goal.
Experienced runners will know how to goal set, they will know how to periodise and plan their training so that they hopefully arrive at a target event in peak form. This was discussed in Planning a Running and Racing Year (HERE). However, goals that go beyond one macrocycle (one year) require a much greater perspective and overview. If you are new to running, well, it can be just terrifying.
A great deal of advice can be extremely counter productive as it makes many runners feel inadequate, inexperienced, lacking confidence and in the worse scenarios even questioning if they should even go ahead with the race.
Let’s be clear. Everyone is an individual, I have yet to find two runners who need the same training plan or structure. However, certain scenarios work for all and it is with this in mind that I am writing this post.
Why not join our Multi-Day Training Camp in Lanzarote with 2x MDS Champion, Elisabet Barnes? Information HERE
Why set a long term goal?
Long term goals provide incredible motivation to step out of the door and to train. You will have heard the saying, ‘if it was easy, everyone would do it!’
To that end, iconic races such as UTMB and Marathon des Sables, are races that for many are the ultimate race, they are races to be built up to and therefore a macrocycle is not enough time to prepare; hence long term goal setting.
Irrespective of experience, two key words come in to play when setting a long term plan: Structured and Progressive.
In this scenario, I am using goal setting for Marathon des Sables.
A macrocycle is one training year and this is broken down into mesocycles. It may sound like a fancy word but a mesocycle is a series of blocks of training that make up one macrocycle. For purposes of explanation, let’s assume that you are running the Marathon des Sables which takes place in April 2020.
I always recommend getting a year planner so that you get a big picture of what lies ahead. Fourteen months may seem like a long way off, it is, no need to panic, but also don’t become complacent. What’s important here is experience. I am therefore going to have two runners.
Please Note – This guide below is geared towards someone who aims to run as much as possible at MDS. Very few run all of MDS and most walk considerably more than they think. For me, walking is a key element to a very successful training plan. The structure below still applies, the sessions would adjust accordingly.
Runner A has run a marathon, runs to keep fit and has set the lifetime goal of Marathon des Sables. Priority is completion.
Runner B has been running for years, eats marathons for breakfast, races ultra races regularly and is going to Marathon des Sables as a challenge, to test him or herself and plans to compete over complete.
You don’t need to be a rocket scientist to work out that runner A and runner B need completely different training plans and strategies. Keeping in mind that A has less experience, more insecurities and a great deal of anxiety about the big target, I will talk through the possible planning cycle for A.
Let’s break down the macrocycle. As I said, we have twelve months (+/-) to play with, so a schedule may look like this:
Phase 1: Apr, May with C race objective (half-marathon).
Phase 2: June, July, Aug with B race objective (marathon to 50km).
Phase 3: Sep, Oct, Nov with A race objective (multi-day race)
Phase 4: Dec, Jan with B race objective and/ or specific warm weather training camp.
Phase 5: Feb, Mar.
Phase 6: Apr – A race.
Is all about consistent and regular running based on available time, ability and commitments. Set yourself a C race target for the end of this period. It could be a half marathon. It’s always good to have intermediate targets to work to and we often use C and B races as stepping stones to an A race, in this scenario, Marathon des Sables.
Be realistic here, it’s important. Ask yourself a couple of key questions:
How many days can I train?
How many hours a week can I train?
We are going to assume that running three/four days is possible every week with a fourth/ fifth day for cross training and strength work. A microcycle (week) in phase 1 may well look like:
Tuesday – key day
Thursday – key day
Saturday – Cross training
Sunday – key day
In phase 1 we want to just walk, run or walk/ run and build a base of fitness from which to build. No need to rush in and panic. Be sensible and progressive. A safe way to do this is build for three weeks and on the fourth week rest and recover, Yes, rest and recovery is just as important as running.
Use the 10-20% rule and never add more time than this to each run. An example for the first month may look like:
Over this phase, you would eventually cap the length of time for the Tuesday and Thursday runs at 60 to 90-minutes and the Sunday run would progress to 3-hours 30-minutes as follows:
Use this system in phase 1 building week on week over four months to lay a great foundation of progressive miles and time on feet. If you have built progressively, your Sunday long run will have progressed to over three hours which puts you in a great place for a C run target.
A marathon would be a good C target at the end of phase 1. You wouldn’t taper for a race like this, it would be a training run that would be added to your plan.
You have phase 1 under your belt and the confidence of completing a C target. Phase 2 now builds and at the end of this phase you will have a B race target as a goal. This race should be challenging but not so challenging that it becomes intimidating or breaks you. If you ran a half marathon as a C race, then your B race could be a marathon. If your C race was a marathon, then your B race may be a marathon or 50km race if you feel that training is going very well?
It’s also important now to think ahead to Phase 3 and an intermediate A race target that will motivate you and boost your confidence for phase 4, 5 and 6.
Also think about planning and booking heat chamber sessions or equivalent for the final build up phase just before the race; this usually takes place in the final 2-3 weeks and sessions go quickly.
In the UK, a race takes place in November called the Druids. It’s a three day race where runners take on a marathon for three consecutive days. It’s a perfect ‘mini’ Marathon des Sables scenario and a great opportunity to test clothing, pack, fitness and build confidence.
Assuming that four days training are still possible and that you have had no injury issues or problems, we can now progress training building on endurance in the long runs and adding some faster/ strength sessions during the week.
A week may look like this:
Tuesday – Hills.
Thursday – Speed
Saturday – Cross training and strength.
Sunday – Long run.
As in phase 1, progression is really important and the plan would actually change and evolve over this period with each month looking different.
The above plan is a guide and this is where a run coach can step in and provide structure and remove the guess work away from how the plan is put together. It’s all about placing the right emphasis at the right place and at the right time.
You will see how month 3 changes from months 1 and 2 so that it is specific to the B target at the end of this mesocycle.
You have just completed your longest run in a B race, be that 50k, 50m or somewhere in-between and your confidence is sky high. You now have an A race on the horizon (November) that involves three back-to back marathons and suddenly your appreciation of what is required is much clearer. You respect the Marathon des Sables target but now it is less intimidating as you have moved your way up through logical and incremental steps.
Another three month phase of training that allows is to fine tune and hone in on the racing skills required.
As you may expect, phase 3 starts with recovery from your B race target. You will need to cross train or just run easy for 3-4 days. By the time the weekend comes around, you will feel as though recovery is well on the way, don’t rush. Take your time and the following week run easy Tuesday and Thursday for up to 60-minutes and then do 60 and a 90-minute run on Saturday and build on the Sunday run. An example of phase 3 is below. Please remember, YOU are an individual with specific needs and what I provide below is a possible structure leading to an A race in November.
The A race at the end of November provides a significant marker in your training. The experience will allow you an opportunity to find out what worked, what didn’t work, how your kit worked, what was good, what was bad and so on.
December is now upon you and Phase 4 is an opportunity to look at weaknesses and work on them so that you are in great shape to take on Phase 5 which is the final period before your key race.
1. If you lacked endurance in your November A race, keep working on consistency and build endurance with time on feet.
2. If you lacked speed and want to run faster, December is a perfect opportunity to cut back on distance and long runs and add some speed work.
3. Due to the demands of running with a pack, running long and all the associated fatigue, make sure that you incorporate a strength and core routine to make you a stronger runner. It’s easy to say here, ‘I don’t have the time!” You do, cut down your run time on a Tuesday and Thursday and free up time for strength and core. Maybe you can even find an extra day in your week (Wednesday) to allow you to work on this. Alternatively, work on strength and core at home maybe while watching television? The time is there, you just need to find it and be creative.
4. Practice walking. Effective and fast walking is a key weapon to a successful race in any long ultra or multi-day race.
With a new year coming, April and the heat of the Sahara looms on the horizon. January provides a perfect opportunity for a warm weather training camp just as the weather is wet, miserable and cold in Europe.
In conjunction with 2015 ladies Marathon des Sables champion Elisabet BARNES, we run a week long camp in Lanzarote that provides the perfect opportunity to test everything in a real situation. We even provide a bivouac experience. You can ready daily posts and view images from the 2016 camp HERE and you can listen to client feedback below:
Phase 5 is the last phase and ultimately you have 6 weeks to get prepared and ready for your key race. If you attended a training camp you will now have a full appreciation of everything that you need to do. That may be changing kit, more time on feet, looking at nutrition or even a combination of all elements
Now is the time to make sure you have all your admin sorted – insurance, medical, compulsory kit and so on.
Don’t leave anything to chance now. If in doubt about equipment, contact MyRaceKit, they are able to provide expert advice in regard to everything that you will need.
Think about heat and how you will adapt. With luck, back in phase 2 or 3 you will have thought ahead and booked time in a heat chamber. Ideally this will take place in the final 2-3 weeks before the race. No sessions booked? Train in a gym with additional layers, take a sauna, do Bikram Yoga etc
Again, consistency is key here. You have been training for this long term goal for sometime, don’t do anything silly, don’t do a long run that is really long; you up your chances of injury risk. Remember, training is about ALL the sessions you have done and not just one session
Pack weight is a consideration and get it as close to 6.5kg as possible. On day-1, when you add water it will be 8kg. BE CAREFUL training with too much weight, it is a guaranteed route to injury. For sure, do some sessions with weight, be progressive and slowly build up. Just do one session per week in the final phase and only do 1 or 2 sessions with pack at 8kg and do not go too long.
Phase 6 is race time.
Be organised, be prepared, think of everything and have the race of your life.
It’s in this final phase when you are so close that little things can go wrong. Be prepared as best as you can. You can’t account for the unexpected but reduce chances of anything going wrong by taking no risks.
The information provided above is designed to provide an outline and a guide on how to plan for a long term goal. Although you may be able to take this plan away and use it, please be sensible and assess your own experience, fitness and goals. Importantly, the scenario provided is with a multi-day race in mind, you would need to tweak and adjust this for a single stage race or a mountain ultra for example.
I can’t emphasise enough that we are all individual, so you need to find out what works for you.
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