Rose of the Shires Ultra
10 April 2027 · Brixworth, GB · Trail
What TrailSplits knows
Beta training plan
Your 20-week training plan
The organizer-confirmed date and distance shape this generic plan. Vertical targets stay blank until course elevation is verified.
27 weeks and 1 day are available: enough for a full progression and taper.
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
The plan starts 23 November 2026, 7 weeks from now. Until then, easy running at your usual volume keeps you ready for week 1; the season planner can fill those weeks with base training.
Default starting point: 40 stable km/week, longest recent outing 24 km, 5 running days/week, aiming to finish well.
No connected training history is used. Unanswered details remain conservative assumptions.
No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.
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Still being enriched: course elevation or GPX. Future previews may use new evidence; kept copies remain unchanged.
Plan assumptions and limits
- Unknown ascent (D+): the engine omits vertical targets rather than inventing them.
- Generic planning guidance from race facts and stated training — not medical care or individual coaching.
- Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.
Week 1: Build consistent easy running40 km; long run 17.5 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
55 min (about 5.9 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
50 min (about 5.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
50 min (about 5.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
165 min (about 17.6 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
55 min (about 5.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 2: Build consistent easy running41 km; long run 18 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
60 min (about 6.5 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
50 min (about 5.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
50 min (about 5.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
165 min (about 17.8 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
55 min (about 5.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 3: Build consistent easy running41.1 km; long run 17.5 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
60 min (about 6.4 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
55 min (about 5.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
50 min (about 5.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
165 min (about 17.6 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
55 min (about 5.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 4: Absorb the work: reduce volume, keep frequency gentle29 km; long run 12.5 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
45 min (about 4.7 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
35 min (about 3.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
35 min (about 3.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
120 min (about 12.7 km). Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
40 min (about 4.2 km). Keep this genuinely easy, or substitute an easy hike.
Week 5: Build consistent easy running41.9 km; long run 18 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
65 min (about 6.9 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
55 min (about 5.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
50 min (about 5.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
170 min (about 18.1 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
55 min (about 5.8 km). Keep this genuinely easy, or substitute an easy hike.
Week 6: Build consistent easy running43 km; long run 19 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
70 min (about 7.5 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
50 min (about 5.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
50 min (about 5.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
175 min (about 18.8 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
55 min (about 5.9 km). Keep this genuinely easy, or substitute an easy hike.
Week 7: Build consistent easy running43 km; long run 18.5 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
60 min (about 6.4 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
60 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
55 min (about 5.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
175 min (about 18.6 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
55 min (about 5.8 km). Keep this genuinely easy, or substitute an easy hike.
Week 8: Absorb the work: reduce volume, keep frequency gentle31.1 km; long run 13.5 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
40 min (about 4.3 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
45 min (about 4.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
125 min (about 13.4 km). Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
40 min (about 4.3 km). Keep this genuinely easy, or substitute an easy hike.
Week 9: Grow the long run; keep the other runs easy44.1 km; long run 19 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
55 min (about 5.8 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
60 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
180 min (about 19.1 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
60 min (about 6.4 km). Keep this genuinely easy, or substitute an easy hike.
Week 10: Grow the long run; keep the other runs easy45.2 km; long run 19.5 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
60 min (about 6.4 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
60 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
185 min (about 19.6 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
60 min (about 6.4 km). Keep this genuinely easy, or substitute an easy hike.
Week 11: Grow the long run; keep the other runs easy46 km; long run 20 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
60 min (about 6.4 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
65 min (about 7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
185 min (about 19.8 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
60 min (about 6.4 km). Keep this genuinely easy, or substitute an easy hike.
Week 12: Absorb the work: reduce volume, keep frequency gentle31.9 km; long run 13.5 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
45 min (about 4.7 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
45 min (about 4.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
130 min (about 13.6 km). Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
45 min (about 4.7 km). Keep this genuinely easy, or substitute an easy hike.
Week 13: Grow the long run; keep the other runs easy46.9 km; long run 20.5 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
65 min (about 6.9 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
65 min (about 6.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 6.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
190 min (about 20.3 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
60 min (about 6.4 km). Keep this genuinely easy, or substitute an easy hike.
Week 14: Grow the long run; keep the other runs easy47 km; long run 20.5 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
65 min (about 6.9 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
65 min (about 6.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
60 min (about 6.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
195 min (about 20.6 km). Build relaxed time on feet at conversational effort. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Recovery run or hike
60 min (about 6.3 km). Keep this genuinely easy, or substitute an easy hike.
Week 15: Your longest runs, still at an easy effort48.1 km; long run 22.5 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
55 min (about 5.9 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
40 min (about 4.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long trail day: part 1
210 min (about 22.4 km). Use race-like terrain where practical, but keep the overall effort controlled. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Long trail day: part 2
105 min (about 11.2 km). Move easily on tired legs. Hiking is valid; stop if mechanics deteriorate.
Week 16: Absorb the work: reduce volume, keep frequency gentle34.1 km; long run 15 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
55 min (about 5.8 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
40 min (about 4.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
140 min (about 14.9 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
45 min (about 4.8 km). Keep this genuinely easy, or substitute an easy hike.
Week 17: Your longest runs, still at an easy effort49.1 km; long run 23 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
60 min (about 6.4 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
40 min (about 4.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long trail day: part 1
215 min (about 22.9 km). Use race-like terrain where practical, but keep the overall effort controlled. Rehearse race fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach.
- Long trail day: part 2
105 min (about 11.2 km). Move easily on tired legs. Hiking is valid; stop if mechanics deteriorate.
Week 18: Reduce fatigue while retaining a small intensity reminder29.3 km; long run 11 km
- Rest
Rest or gentle mobility.
- Short uphill reminder
50 min (about 5.3 km). Start with 10 minutes easy. Then 5 x 3 minutes at a strong, sustainable uphill effort, walking back down between them. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
40 min (about 4.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
40 min (about 4.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
105 min (about 11.2 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
40 min (about 4.3 km). Keep this genuinely easy, or substitute an easy hike.
Week 19: Reduce fatigue while retaining a small intensity reminder22 km; long run 7.5 km
- Rest
Rest or gentle mobility.
- Short uphill reminder
30 min (about 3.2 km). Start with 10 minutes easy. Then 2 x 3 minutes at a strong, sustainable uphill effort, walking back down between them. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
40 min (about 4.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Easy run
35 min (about 3.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
70 min (about 7.5 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
30 min (about 3.2 km). Keep this genuinely easy, or substitute an easy hike.
Week 20: Arrive rested; avoid last-minute fitness work15 km before the race
- Easy run
40 min (about 4.3 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy run
40 min (about 4.3 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
40 min (about 4.3 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
20 min (about 2.1 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 86.9 km as planned: start controlled and use the fuelling and kit rehearsed in training. Fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach. Afterwards: rest or walk for several days, then short easy runs only, with no hard running for three to four weeks, longer after a long mountain day.
- Post-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.