Trail race training blueprint
6 days. The entire spine of Wales. Are you ready?
At 72.6 km with 3,327 m of elevation gain, this is an ultra-distance effort that demands careful fueling, pacing, and mental resilience. At 46 m of vertical per kilometer, much of the course is runnable — the plan focuses on building your aerobic cruising speed while preparing you for the steeper sections.
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Open mountain terrain, pathless fell running, bogs, rocky ridgelines. Navigation is critical—this is not waymarked.
September in Wales: rain is almost guaranteed. Wind, fog, and cold are constant companions on the ridges.
Swap concrete training days, or mark a day done/skipped without changing the race-specific template.
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Key sessions include route buttons that deep-link into the Planner with pre-filled distance + elevation filters.
The plan is scaled from the race profile, not a generic road-running template.
Training emphasis: rolling aerobic speed, moderate hill repeats, and disciplined pacing.
If your race has a time limit, this estimates the minimum average pace and whether your target finish time clears the cutoff.
Use the personal subscription URL for a live saved plan. The snapshot .ics is useful for a one-time calendar import or backup.
Disclaimer: this plan is general information, not medical advice. Adjust based on fatigue, experience, and injury history.
At 72.6 km with 3,327 m of elevation gain, this is an ultra-distance effort that demands careful fueling, pacing, and mental resilience. At 46 m of vertical per kilometer, much of the course is runnable — the plan focuses on building your aerobic cruising speed while preparing you for the steeper sections. This training plan adapts the 16-week structure specifically for 72.6 km with 3,327 m of elevation gain, scaling weekly volume and vert targets so your body is ready for race-day demands.
Ultra-distance trail races require a different approach to training than road marathons. Time on feet matters more than pace, and vertical accumulation is as important as distance. The plan includes back-to-back long days in peak weeks to simulate the fatigue of late race stages, plus dedicated recovery weeks every fourth week.
The 16-week programme is divided into four phases designed around the specific demands of 72.6 km and 3,327 m of climbing:
At 46 m of vertical per kilometer, much of the Dragon's Back Race Day 5 course is runnable. Training should emphasise aerobic cruising speed — tempo runs on rolling terrain, sustained effort on moderate climbs, and efficient flat-to-uphill transitions. The biggest risk on a runnable course is starting too fast; practice negative-split long runs to build discipline.