How to Prepare Your Crew for Ultramarathon Success

Posted on by magnolias + fluff

Running an ultramarathon is an incredible feat, but it’s not a solo mission. Behind every successful ultra finish is a well-prepared, well-coordinated crew that knows how to meet your needs, navigate the course, and keep you moving forward when the miles get long. Here’s how to set your crew up for success so you can focus on crushing those miles.

1. Provide Them with a Race Plan

Before race day, share your race plan with your crew. This should include:

  • Expected arrival times at each aid station based on your planned pace.
  • Drop bag locations and what you expect to need from each one.
  • Course maps and elevation profiles, so they know where the brutal climbs and smooth downhills are.
  • Pacing strategy – if you plan to run strong in the first half or conserve energy for a late push.

A well-informed crew can anticipate your needs and keep you moving efficiently.

2. Fueling Strategy and Needs

Your crew is your mobile aid station. Make sure they are prepared with:

  • Electrolytes, water, and fuel that you’ve tested in training.
  • Extra gear, including socks, shoes, and layers for changing weather.
  • Special needs like salt tabs, blister care kits, and anti-chafing products.

Pro tip: Have your fuel labeled and easily accessible. A frantic search for a missing gel can waste valuable minutes.

3. Set Clear Expectations

Your crew should know exactly what you need from them:

  • Motivation or tough love? Be honest about what works for you.
  • Quick transitions. The less time you spend at aid stations, the better.
  • Problem solving. Blisters, cramps, gear failures – make sure your crew knows how to handle these hiccups.

4. Make it Fun for Them Too

Your crew is giving up their time and comfort to support you, so make it enjoyable:

  • Pack snacks, chairs, and blankets for their comfort.
  • Encourage them to bring games, music, or books for the downtime.
  • Create a cheering strategy to keep the energy high at each stop.

A happy crew is an effective crew.

5. Practice Crew Scenarios During Training

Do some of your long runs with your crew practicing aid station stops. Time transitions, test out gear swaps, and simulate the chaos of a busy checkpoint. The more you practice, the smoother race day will be.

6. Express Gratitude

After the race, take the time to thank your crew. A small gesture like a thank-you card or post-race meal goes a long way in showing appreciation for their hard work.

Your crew is your lifeline out there. With the right preparation and clear communication, they’ll keep you fueled, focused, and pushing toward that finish line. When the miles get tough, you’ll be glad you have them by your side.

Habit Stacking: The Sneaky Secret to Building Better Routine

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(Inspired by James Clear’s Atomic Habits)

Atomic Habits by James Clear is more than just a book on habit formation—it’s a blueprint for building sustainable, life-changing routines. Clear’s approach focuses on the power of small, incremental improvements—1% better every day—which, when compounded, lead to transformative results.

You know how brushing your teeth doesn’t require a motivational speech every morning? That’s because it’s already part of your routine. Imagine if building new, healthy habits could feel just as automatic.

Enter habit stacking—a concept popularized by James Clear in his bestselling book Atomic Habits. It’s simple, powerful, and borderline sneaky in the best way possible.

What Is Habit Stacking?

Habit stacking is the art of linking a new habit to one you already do regularly. Instead of relying on sheer willpower or setting reminders that fizzle out, you anchor your new habit to an existing behavior—essentially riding the coattails of routines that are already wired into your brain.

Clear explains it like this: “The best way to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top.”

Think of it as using your brain’s autopilot to your advantage.

How Habit Stacking Works

Here’s the magic formula:

“After [current habit], I will [new habit].”

Examples:

  • After I pour my morning coffee, I will meditate for 60 seconds.
  • After I brush my teeth, I will floss one tooth (yes, just one—you’ll probably do more).
  • After I lace up my running shoes, I will do 10 jumping jacks.
  • After I close my laptop for the day, I will write one sentence in my journal.

The key is specificity and consistency. You’re not just saying “I’ll meditate sometime tomorrow.” You’re saying when and where—and you’re tacking it on to something you already do without fail.

Why It Works

Habit stacking works because it:

  • Reduces decision fatigue: You don’t have to think about when to do the new habit.
  • Leverages existing routines: Your brain already recognizes the “trigger,” making adoption smoother.
  • Feels manageable: Starting small (as Clear insists) builds momentum and confidence.

Start Small, Stack Smart

The biggest mistake people make? Trying to stack huge, ambitious habits right out of the gate. Start tiny. Even embarrassingly tiny. One push-up. One sentence. One deep breath. The goal is not intensity—it’s consistency.

Then, stack smarter:

  • Choose a current habit you do reliably every day.
  • Match it with a habit that logically fits (e.g., hydration after brushing your teeth).
  • Keep it short and friction-free.

Habit Stacking for Endurance Runners 🏃‍♀️🏞️

For endurance training, the principles in Atomic Habits are incredibly impactful. Clear’s method of habit stacking allows you to anchor important training habits to existing routines. For example, linking hydration to your morning coffee ritual or stretching to your post-run cooldown makes these critical habits almost automatic. Over time, these tiny adjustments stack up to major improvements in consistency, recovery, and mental resilience.

If you’re an endurance runner, habit stacking can be an absolute game-changer for consistency, recovery, and mental toughness. Here’s how you can stack smart habits into your running routine:

Before Your Run:

  • After I put on my running shoes, I will drink a full glass of water.
  • After I start my GPS watch, I will do two minutes of dynamic stretching.
  • After I lock my front door, I will visualize my route and goals for the run.

During Your Run:

  • After each mile marker, I will check my form (posture, foot strike, breathing).
  • After every aid station (if you’re racing), I will take a deep breath and reset my focus.

Post-Run Routine:

  • After I take off my shoes, I will do 5 minutes of stretching.
  • After I rehydrate, I will log my run and reflect on how I felt.
  • After I shower, I will spend 2 minutes foam rolling.

Final Thoughts

Habit stacking turns the intimidating mountain of self-improvement into a series of tiny, winnable steps. Whether you’re training for a marathon, trying to read more, or just want to finally stretch your hamstrings—habit stacking can help you build a foundation for lasting change.

For endurance runners, it’s a secret weapon for making the critical elements of training—hydration, stretching, and reflection—part of your autopilot.

As James Clear puts it: “You do not rise to the level of your goals. You fall to the level of your systems.”
Habit stacking helps you build those systems, one small step at a time.

Want help crafting your own habit stacks for running, writing, or just surviving Mondays? Drop a comment and let’s build some together!

Easy Plant-Based Meals to Fuel Your Endurance Runs

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Whether you’re training for your next 50K or heading out for a back-to-back long weekend, what you eat matters. Endurance running demands sustained energy, quick recovery, and gut-friendly fuel. For plant-based athletes, the good news is: you don’t need fancy powders or obscure superfoods. You can fuel strong with simple, everyday meals made from whole, plant-based ingredients.

Here are a few easy plant-based meals that hit the sweet spot between flavor, convenience, and performance:

1. Overnight Oats with Banana & Chia

Perfect for: Pre-run breakfast or recovery snack

Ingredients:

  • ½ cup rolled oats
  • 1 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1 ripe banana, mashed
  • 1 tsp maple syrup
  • Dash of cinnamon
  • Optional: nut butter or berries
  • Optional: 1 scoop of SuperPlants Beauty Berries

Why it works: Oats offer slow-digesting carbs, chia seeds help with hydration and Omega-3s, and bananas provide quick energy and potassium. It’s gentle on the stomach and easy to prep the night before an early run.

2. Sourdough Toast with Avocado, Hummus & Hemp Seeds

Perfect for: Post-run refuel or hearty snack

Ingredients:

  • 2 slices of sourdough
  • ¼ avocado, mashed
  • 2 tbsp hummus
  • Sprinkle of hemp seeds
  • Dash of sea salt and smoked paprika

Why it works: This savory combo is packed with healthy fats, plant-based protein, and complex carbs. Hemp seeds offer essential amino acids — a bonus for recovery.

3. Sweet Potato & Black Bean Bowls

Perfect for: Lunch or dinner after a long run

Ingredients:

  • 1 large sweet potato, roasted
  • ½ cup black beans
  • ½ avocado, sliced
  • ¼ cup quinoa or brown rice
  • Fresh lime, cilantro, and a sprinkle of nutritional yeast

Why it works: Sweet potatoes are a runner’s best friend — full of vitamin C, potassium, and easily digestible carbs. Black beans add protein and fiber, and quinoa helps repair muscles.

4. Chickpea Pasta with Spinach & Tomato Sauce

Perfect for: Pre-race carb loading

Ingredients:

  • 1 cup chickpea or lentil pasta
  • 1 cup fresh spinach
  • ½ cup tomato basil sauce
  • 1 tbsp olive oil
  • Red chili flakes and garlic powder to taste

Why it works: Chickpea pasta is a great way to get both carbs and protein in one bowl. Add leafy greens for iron and antioxidants to support endurance and reduce inflammation.

5. Energy-Packed Smoothie

Perfect for: Midday snack or breakfast-on-the-go

Ingredients:

  • 1 frozen banana
  • 1 tbsp almond butter
  • 1 tbsp flax or chia seeds
  • 1 cup oat milk
  • Handful of spinach
  • ½ cup frozen berries
  • Optional: 1 scoop plant-based protein (my personal favorite, Naked Pea Protein)
  • Optional: 1 scoop of SuperPlants Daily Greens

Why it works: This smoothie is balanced and energizing without being heavy. It’s quick to digest, making it perfect before shorter runs or as part of your recovery.

Tips for Plant-Based Endurance Nutrition

  • Think ahead: Meal prep for the week makes plant-based eating easy, even on peak training weeks.
  • Don’t fear carbs: Whole grains, fruit, and root veggies are key to long-lasting energy.
  • Get enough protein: Lentils, beans, tofu, tempeh, and seeds can easily cover your protein needs.
  • Hydrate and salt smartly: Add electrolytes to water and include sodium-rich foods like miso or pickles on long run days.

Final Thought: You don’t need to be a gourmet chef to fuel like a pro. With a few go-to meals and some basic planning, plant-based endurance nutrition can be simple, powerful, and delicious.

Want more recipes or a downloadable meal plan for training weeks? Drop a comment or sign up for the newsletter — we’re just getting started.

What I Eat the Week Leading Up to a Race: Fueling for Peak Performance

Posted on by magnolias + fluff

As race day approaches, I like to focus on a balanced diet that ensures my body is fueled, energized, and ready to perform. Nutrition plays a vital role in optimizing endurance and strength, so my meals are designed to provide the right combination of carbohydrates, proteins, fats, and micronutrients. Plus, hydration is essential to keep muscles functioning and avoid fatigue. Here’s what a typical week looks like for me leading up to the big race.

Day 1-3: Building a Solid Foundation

At the start of the week, my priority is maintaining a well-balanced diet. I make sure to include complex carbohydrates for sustained energy, lean protein for muscle repair, and plenty of vegetables to get vital vitamins and minerals.

  • Breakfast: Overnight oats with fresh berries, chia seeds, and a drizzle of honey
  • Lunch: Quinoa with roasted vegetables, chickpeas, and a lemon-tahini dressing
  • Dinner: Crispy sesame tofu with sweet potatoes and steamed broccoli

During this time, I also make sure to snack on healthy options like mixed nuts, fruit, and hummus with whole-grain crackers. These choices keep my energy levels stable throughout the day and provide a good mix of nutrients.

Day 4-5: Upping the Carbs

Midweek, I begin to gradually increase my carbohydrate intake to store glycogen in my muscles. This doesn’t mean overeating but focusing more on carbs as my training intensity lightens up.

  • Breakfast: Whole-grain toast with avocado and a poached egg
  • Lunch: Baked sweet potato with stir-fried tofu and veggies
  • Dinner: Pasta with peas and cannellini beans in garlic and avocado oil

Staying hydrated is also crucial. I aim for at least 3 liters of water per day, adding an electrolyte drink during my lighter runs or recovery workouts.

Day 6: Carbo-Loading and Final Preparation

As I get closer to the race, my meals are heavily focused on carbohydrates to ensure I’ve got plenty of stored energy for race day. This is when I make sure to eat meals like one of my favorite pre-race dishes: smashed beans on sourdough toast.

Beans on Sourdough Toast Recipe

This dish is a perfect combination of carbs, protein, and fiber, making it a simple but satisfying meal before a race.

Ingredients:

  • 1 can of cannellini or navy beans (drained and rinsed)
  • 2 slices of sourdough bread
  • 1 garlic clove (minced)
  • 1 tablespoon avocado oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon crushed red pepper (optional)
  • Salt and pepper to taste
  • 1 tablespoon fresh parsley (optional)
  • A splash of lemon juice

Instructions:

  1. Combine the beans, avocado oil, smoked paprika, crushed red pepper, salt, and pepper. Stir well and smash to your liking, allowing the flavors to meld (I like the texture of partially smashed beans, leaving some whole, but you could also blend to a hummus consistency).
  2. Toast the sourdough bread until golden.
  3. Spoon the beans over the toasted sourdough. Garnish with fresh parsley and a squeeze of lemon juice.
  4. Serve immediately, and enjoy!

Beans on toast is light enough not to weigh me down but hearty enough to provide a steady release of energy over several hours. The sourdough provides easily digestible carbohydrates, while the beans give me a boost of protein and fiber.

Day 7 (Race Day Eve): Keeping It Simple

The night before the race, I keep my meals simple and easy to digest. I avoid anything new or too rich that could upset my stomach. My goal is to feel light but fueled.

  • Dinner: A baked sweet potato with black beans
  • Evening snack: A banana or a handful of dried fruit

Hydration continues to be a top priority. I drink plenty of water throughout the day, sipping slowly to avoid bloating. I’ll also include a sports drink to ensure my electrolyte levels are balanced.

Hydration: The Key to Performance

Throughout this week, staying hydrated is as important as my food choices. Water keeps me energized, helps regulate my body temperature, and ensures that my muscles are functioning properly. In the days leading up to the race, I make sure to drink water consistently and use electrolyte supplements if I’ve been sweating heavily. On race day itself, I stick to small sips of water in the hours before the event to avoid feeling too full.

In summary, fueling for a race isn’t just about what you eat on race day—it’s about preparing your body in the week leading up to it. By focusing on a balanced diet, increasing carbohydrates, and maintaining proper hydration, I make sure I’m in peak condition to cross the finish line feeling strong and accomplished.

How to Be an Outstanding Crew Member for an Ultra Race

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Crewing for an ultra runner is no small feat. As the support team for an athlete tackling extreme distances, the role of a crew member is crucial to the runner’s success and safety. Whether the race spans fifty miles or over a hundred, through mountains, deserts, or forests, here’s a comprehensive guide to prepare you for the task.

Understand the Race and Your Runner

Know the Course: Familiarize yourself with the race course, aid stations, and the rules specific to the race. Understanding the terrain and potential weather conditions will help you anticipate the needs of your runner.

Understand Your Runner’s Plan: Before the race, sit down with your runner to discuss their race strategy, pacing, nutrition, and hydration plans. Know what they like to eat and drink, and at what intervals. Some runners prefer solids like sandwiches or fruits, while others might rely on liquids or gels. Also, learn about any medications they might need and how to administer them.

Packing and Preparation

Gear and Supplies: Pack essential items such as changes of clothes, shoes, socks, special foods, hydration packs, headlamps, batteries, and medical supplies. Organize these items so they are easily accessible. It helps to have a checklist prepared in advance to ensure nothing is forgotten.

Prepare for Yourself: Crewing can be a long and exhausting process, often in challenging conditions. Pack sufficient food, water, clothing, and shelter for yourself. Consider bringing a chair, books, or other forms of entertainment to help pass the time while you wait for your runner at checkpoints.

Communication and Flexibility

Establish Checkpoints: Determine where you will meet your runner along the course. Not all areas may be accessible, so plan accordingly and always have a backup meeting spot.

Stay Flexible: Ultra races are unpredictable. Weather, injuries, or unexpected physical issues can change the best-laid plans. Be ready to adapt quickly. Your runner might need more or less from you than anticipated.

Keep Spirits High: Your attitude can greatly affect your runner. Stay positive and encouraging, regardless of the situation. Sometimes, a few words of encouragement can make a significant difference.

During the Race

Effective Checkpoints: When your runner arrives, be efficient. Replenish their supplies, help them change if needed, and address any medical issues. This is also the time to listen to how they feel and make any necessary adjustments to your plans.

Monitor Health: Keep an eye on your runner’s physical and mental state. Look for signs of dehydration, salt imbalance, fatigue, or hypothermia. Knowing the symptoms of common issues like blisters or chafing can also help you provide quick solutions.

Respect the Runner’s Space: There will be moments when your runner might feel exhausted or frustrated. Offer support but give them space if they need it. They are under tremendous physical and mental stress, and understanding their needs is crucial.

Post-Race

Recovery: After the race, your runner will likely be exhausted and possibly dealing with injuries or soreness. Help them through the recovery process by ensuring they get food and hydration and assisting them in getting to a place where they can rest.

Celebrate and Reflect: Take time to celebrate the accomplishment with your runner, regardless of the outcome. Discuss what went well and what could be improved for next time.

Being a crew member is about more than just handing over food and gear. It’s about being a reliable, encouraging presence in a grueling challenge. With proper preparation and a positive attitude, you can make a significant difference in the experience and performance of your ultra runner.

100-mile Endurance Plan

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Week 1-4: Building a “Foundation”

Week 1: Getting Started (It’s all about the base)

  • Monday: Rest
  • Tuesday: 3 miles easy
  • Wednesday: 4 miles moderate
  • Thursday: Cross-training or strength training (because it’s fun to confuse your muscles)
  • Friday: 3 miles easy
  • Saturday: 6 miles LSD (long slow distance)
  • Sunday: 3 miles easy (you’ve crushed this first week!)

Week 2: Progressing… Slow and steady

  • Monday: Rest (your body rebuilds, your mind refreshes, and your spirit rejuvenates)
  • Tuesday: 4 miles easy
  • Wednesday: 5 miles moderate
  • Thursday: Cross-training or strength training (build those muscles!)
  • Friday: 4 miles easy
  • Saturday: 8 miles LSD (long, slow, and drawn-out)
  • Sunday: 4 miles easy (celebrate every step forward, for each one brings you closer to achieving your dreams)

Week 3: Embracing the Suck

  • Monday: Rest (Rest is a vital part of your athletic journey. Embrace it, honor it, and let it fuel your success.)
  • Tuesday: 5 miles easy
  • Wednesday: 6 miles moderate (because moderate pain is the new normal)
  • Thursday: Cross-training or strength training (because muscles love surprises)
  • Friday: 5 miles easy
  • Saturday: 10 miles LSD (long, slow, and delirious)
  • Sunday: 5 miles easy (Every step you take, every drop of sweat you shed, brings you one step closer to your goals. Remind yourself of what you’re achieving.)

Week 4: Starting to Feel Like a Real Athlete… Almost

  • Monday: Rest (rest is a badge of honor for all of the hard work you’re putting in)
  • Tuesday: 6 miles easy
  • Wednesday: 7 miles moderate (keep pushing forward, and remember, your journey is as remarkable as your destination)
  • Thursday: Cross-training or strength training
  • Friday: 6 miles easy
  • Saturday: 12 miles LSD (long, slow, and desperate for a massage)
  • Sunday: 6 miles easy (the new definition of “Sunday Funday”)

Week 5-8: Building Endurance (Look at all you’ve achieved and keep moving forward)

Week 5: The Pain Train Keeps Chugging Along

  • Monday: Rest (resets, refocuses, and re-energize)
  • Tuesday: 7 miles easy
  • Wednesday: 8 miles moderate (feel the grit in your soul)
  • Thursday: Cross-training or strength training (celebrate how strong you’re getting)
  • Friday: 7 miles easy
  • Saturday: 15 miles LSD (long, slow, and determined)
  • Sunday: 7 miles easy (remind yourself of your epic week of achievements)

Week 6: The “I’m Definitely in Over My Head” Phase

  • Monday: Rest (allow yourself to recharge your batteries, both physically and mentally)
  • Tuesday: 8 miles easy (soak in your surroundings)
  • Wednesday: 9 miles moderate
  • Thursday: Cross-training or strength training (it’s a great opportunity for yoga)
  • Friday: 8 miles easy
  • Saturday: 18 miles LSD (long, slow, and questioning all life choices)
  • Sunday: 8 miles easy (you are a rock star!)

Week 7: The “I Might Actually Survive This” Phase… Maybe

  • Monday: Rest (your rest days are just as important as your training days)
  • Tuesday: 9 miles easy (easy, as in “I’m just here for the snacks”)
  • Wednesday: 10 miles moderate
  • Thursday: Cross-training or strength training (building strength and improving endurance)
  • Friday: 9 miles easy
  • Saturday: 20 miles LSD (stay fierce, stay focused)
  • Sunday: 9 miles easy

Week 8: The “Tapering” Phase (aka the Calm Before the Storm)

  • Monday: Rest (take a deep breath, relax and enjoy this rest day)
  • Tuesday: 8 miles easy
  • Wednesday: 6 miles easy (because you’ve earned the right to take it easy… for now)
  • Thursday: Cross-training or strength training
  • Friday: 4 miles easy
  • Saturday: 10 miles LSD (long, slow, and drawn-out)
  • Sunday: 4 miles easy (the world can’t stop you now)

Week 9-12: The Final Stretch (Or in This Case, the Final Struggle)

Week 9: Increasing Intensity (Because Why Not?)

  • Monday: Rest (mentally prepare for the adventure that lies ahead)
  • Tuesday: 10 miles with intervals
  • Wednesday: 8 miles moderate
  • Thursday: Cross-training or strength training (remember why you started)
  • Friday: 8 miles easy
  • Saturday: 22 miles LSD (keep pushing, keep grinding, and keep believing in yourself)
  • Sunday: 8 miles easy

Week 10: Hill Training (Because Why Not Add Insult to Injury?)

  • Monday: Rest (rest is the secret sauce that will propel you forward)
  • Tuesday: 9 miles with hill repeats (keeping pushing onward and upward)
  • Wednesday: 10 miles moderate
  • Thursday: Cross-training or strength training (remember the passion that burns within you)
  • Friday: 9 miles easy
  • Saturday: 25 miles LSD with hills (long, slow, and wondering why you ever thought running up hills was a good idea)
  • Sunday: 9 miles easy (shake out run)

Week 11: Speed Work (Because Torture Comes in Many Forms)

  • Monday: Rest (rest well for your next triumph awaits)
  • Tuesday: 8 miles with speed intervals
  • Wednesday: 10 miles moderate (greatness is unfolding)
  • Thursday: Cross-training or strength training (hard work and dedication)
  • Friday: 8 miles easy
  • Saturday: 28 miles LSD (visualize your finish line achievement)
  • Sunday: 8 miles easy (another epic week!)

Week 12: The “Tapering” Phase (aka the Beginning of the End)

  • Monday: Rest (self care is the best care)
  • Tuesday: 6 miles easy (put on some happy tunes and get your body moving)
  • Wednesday: 8 miles with hills (you now eat hills for breakfast)
  • Thursday: Cross-training or strength training (your greatness shines)
  • Friday: 4 miles easy
  • Saturday: 10 miles LSD
  • Sunday: 4 miles easy (remind yourself how great this feeling of accomplishment is)

Week 13-16: Peak Training (Or in Other Words, the Final Countdown)

Week 13: Longest Runs (Because There’s No Turning Back Now)

  • Monday: Rest (recharge and reignite)
  • Tuesday: 8 miles easy
  • Wednesday: 12 miles with speed intervals
  • Thursday: Cross-training or strength training (you’re getting stronger every day)
  • Friday: 8 miles easy
  • Saturday: 30 miles LSD (where will this adventure take you next?)
  • Sunday: 8 miles easy (you are achieving great things!)

Week 14: Back-to-Back Long Runs (Because You Clearly Haven’t Suffered Enough Yet)

  • Monday: Rest (embrace comfort for your body and mind)
  • Tuesday: 8 miles easy
  • Wednesday: 10 miles with hills
  • Thursday: Cross-training or strength training
  • Friday: 8 miles easy (it’s okay if the easy days feel challenging too)
  • Saturday: 35 miles LSD (this is where you get to push your limits)
  • Sunday: 8 miles easy (pushing to train on tired legs)

Week 15: Final Push (Because There’s No Turning Back Now… Seriously, You Can’t Turn Back)

  • Monday: Rest (relax and let your mind wander)
  • Tuesday: 8 miles with intervals
  • Wednesday: 12 miles moderate (the grind is real)
  • Thursday: Cross-training or strength training (you are stronger than you know)
  • Friday: 8 miles easy (conserve your energy for your highest mileage week)
  • Saturday: 40 miles LSD (you’re chasing your dreams)
  • Sunday: 8 miles easy (you did it!!)

Week 16: The “Tapering” Phase (Because Even the Pain Train Needs a Rest… Right?)

  • Monday: Rest (this rest is so well-deserved)
  • Tuesday: 6 miles easy (embrace these easy miles)
  • Wednesday: 8 miles with hills (this is what athletes are made of)
  • Thursday: Cross-training or strength training
  • Friday: 4 miles easy (keep your eye on the prize)
  • Saturday: 10 miles LSD
  • Sunday: 4 miles easy (your dedication is inspiring!)

Week 17-20: Taper and Race Preparation (The End is Near)

Week 17: Tapering (Or in Other Words, the Beginning of the End)

  • Monday: Rest (focus on the journey that has brought you here)
  • Tuesday: 4 miles easy (you are capable of more than you’ve ever imagined)
  • Wednesday: 6 miles easy (you have some so far!)
  • Thursday: Cross-training or strength training (and make sure to get some extra stretching)
  • Friday: 3 miles easy
  • Saturday: Rest (you are here because of your grit and determination)
  • Sunday: Race day preparation (nutrition, gear check, and hydration)

Week 18: Race Week (You’re here and ready for an unbelievable experience)

  • Follow a very light running schedule, focusing on rest, hydration, and mental preparation for the race.
  • Remember to fuel and give your muscles the nutrition they deserve.

Week 19-20: Recovery (Race recovery is as important as your race training and preparation)

  • Gradually ease back into running with short, easy runs. Focus on recovery activities such as stretching, foam rolling, and adequate rest.
  • Be sure to keep hydrating and fueling your recovering muscles.