Build your plan

Free during beta. Your plan is saved to your account.

1. Race
2. Fitness
3. Week
4. Health

Race

Find your race

Picking your race adds its climbing, cut-off and conditions to the plan. Not listed? Fill in the date and distance below.

Training for Antelope Causeway · 49 km

Race date

Estimated date: confirm it when the organisers publish it, then re-plan. We filled in the usual weekend; you can edit it.

Distance Terrain

Fitness Current weekly distance (km, last 4 weeks) Your average week over the last month, not your best one. Longest run in the last 6 weeks (km)

Experience This is my first ultra I have finished an ultra I race ultras regularly

Your week Days a week you can train We schedule exactly this many. Fewer days means less volume, never a longer long run. Long run day

Goal Finish strong Race it — I want a time or a placing

I am 50 or older I am coming back from an injury I cannot do long runs on two days in a row

Anything else? (optional)

Health check

Three questions before you take on more training. Answering yes does not stop you building a plan.

Has a doctor ever said you have a heart condition, or that you should only exercise under medical supervision?

No Yes

Do you get chest pain, dizziness or fainting when you exercise?

No Yes

Is there any other reason — a joint, bone or medical condition, or medication — that makes you unsure about training harder?

No Yes

Please check with a doctor before starting this plan. You can still build it now.

Email Where we send the link to your plan.

Every plan is checked before you see it: distance, time on feet and climbing build gradually, with an easier week every 3–4 weeks; long runs stay inside safe limits; and the taper only goes down.

Free during beta. Reply to any email to tell us what is off.

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