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Marathon des Sables

Filippo Rossi: the Globetrotting Ultrarunner

Published on April 19, 2018 By Thomas Watson

Filippo Rossi is a globetrotting journalist originally from the Swiss-Italian town of Lugano.

In the last few years, Filippo has thrown himself around the world, running some of the most prestigious and challenging ultras and stage races in far-flung locales.

His medal collection includes Marathon des Sables, Transgrancanaria, Endurance Life Dorset, Ultrabericus, Vulcano Trail and every race in the 4 Deserts series. In fact, in 2016 he completed the 4 Deserts Grand Slam – all four 250km races within one calendar year, consistently achieving top-10 positions.

A seasoned ultrarunner whose pack is always lighter than everyone else’s, Filippo knows how to run far.

The following interview is an excerpt from the Stage Race Handbook.

Meet Filippo Rossi

Filippo Rossi: the Globetrotting Ultrarunner 1

Hey Filippo, we first met at Racing The Planet Namibia a couple of years ago.  What was it about the 4 Deserts races that first caught your eye?

When I first came to Namibia, I already had the Marathon des Sables experience behind me. I was confident about what was going on.

However, the environment of people was completely different. This is what stunned me at first. The idea to meet worldwide people much deeper than what I had experienced before. In terms of racing, of course, I saw a difference in the organization.

Even though 4 Deserts was always very well organized, they missed some facilities that MDS provided automatically.

How has your preparation for stage races evolved from one race to the next?

I must say that after Marathon des Sables I changed completely my vision of training because I changed my trainer.

That happened just before that first 4 Deserts race in Namibia. Since then I radically improved my running style and my consciousness about it, making it possible to train and know what I was doing. During the 4 Deserts Grand Slam, I continued improving this conscious running style that today allows me to train much more efficiently.

Filippo Rossi: the Globetrotting Ultrarunner 2

What was the biggest challenges, or scary moments, of the 4 Desert Grand Slam?

The challenges were everywhere. Time to recover was never enough.

Races were tough and no discount was made, even for the grand slammers.

The biggest challenge was mental. Keeping the mindset ready for the next challenge.

When I finished Antarctica, I was scared of what was coming next, because I entered a loop.

The scariest moment was during the Atacama Crossing –  I really considered the dropping out because of a stomach acidity problem, which I solved just by downing some pills that the doctor gave me. However, the problems still persisted and I finished the run with a lot of problems, compromising the result.

I remember you probably had the lightest pack in the 4 Deserts Namibia race, something like 6.5kg.  Can you share what your pack weights were, and how you managed to reduce them so much??

This is maybe the funniest thing you have to do before going to the desert.

Preparing the backpack is an art.

I started at MDS with more than 8kgs and finished this year at the Iranian Silk Road Ultramarathon with just 6.5kg. Not bad. But how?

Simply getting rid of anything that isn’t useful for the race. The food is really tight and minimal for the whole week, which means that you get the calories you need from a very small amount of food.

Then all the small items like knife, lamps and mirrors are really basic, as the sleeping bag, which is no more than 300g. Considering all the mandatory equipment that RTP requires, which is far too much, I was always able to keep the weight low without cheating.

Filippo Rossi: the Globetrotting Ultrarunner 3
Filippo resting in his ‘camp clothes’ – an ultra-lightweight paper suit!

How do stage races influence other aspects of your life, whether personal or professional?

Stage races changed my life.

I must say that after journalism, my profession, I live for running.

I would love to run any kind of stage races in the world if I just had the time. You live such intense experiences and meet such amazing people that it really touches you.

Personally, it helped me a lot, being stronger mentally and much more consecutive. Professionally also, since my work brings me to risk anytime, I always need concentration and determination, which is also thanks to these races.

Did you get any bad injuries during the 4 Deserts Grand Slam?

Fortunately not, I finished Antarctica just with bad tendons inflammations, but that was fair enough considering the terrain and the hardness of the course.

What was it like running 250km in Antarctica?

Antarctica was surely an awesome experience that I would maybe repeat without racing such a race.

250km run on a loop-range that goes from 1.5km to 3.5km for 10 hours, is far too much, even for the strongest.

Filippo Rossi: the Globetrotting Ultrarunner 4

This proves you mentally and physically since you’re never on a hard path, the weather changes every minute and the loops are so tiny that you always have to pass people making double efforts. I considered that race as a proof for my head, and the result was perfect since I came 3rd out of 60 people.

Talking about the fact of running in Antarctica, that was priceless. Animals and landscapes were just something unexplainable and I will never forget it.

What advice would you give to someone preparing for their first ever stage race?

The best advice I can give is doing like me: find someone that already did it and let him guide you, especially for the gear. The most important thing is the gear and the food. Logistics make more than half of everything.

Training and mental preparation are important too, but if you go with the wrong pair of shoes or you bring the wrong food (which is always my case, after 6 times), you will not finish or you will just hate the experience. This is what I did: I got to know a guy, who is one of my best friends today, that already did MdS. I asked him, learned from him. He finally checked my equipment and told me if I was missing something. Done. My MdS was a success.

Filippo Rossi: the Globetrotting Ultrarunner 5
Filippo and I during Racing The Planet: Namibia 2016

Any ‘secret sauce’ tips / quirky things you do to help you during stage races?

For sure anyone develops his own strategies. For me, for example, comfort is everything.

I learned that gaiters are not always useful. If you don’t have dunes, you don’t need them.

Salt tablets are essential as the electrolytes are. I personally take only tablets, avoiding taking liquids that could disturb your stomach with predictable bad-turnings.

Eventually, I would add the shorts. Tights with more pockets are good to bring more energy bars, salts and everything you need during the race without always opening the bags, stopping and losing time and rhythm. It is simple: just take any kind of tights and tell a tailor to sew some elastic pockets (tailor-made). This is a winning strategy if you also want to avoid using a front pack.

Follow Filippo on his Facebook page, or on his personal running blog below:

http://followpippa.gatewaytours.ch/

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: 4 Deserts, Interviews, Marathon des Sables, Stage Race · Tagged: 250km, 4 deserts, Filippo Rossi, marathon des sables, Multi-day races, racing the planet, Stage Race, stage race handbook, stage races

Runner Profile – Sarah Sawyer, Stage Race Extraordinaire

Last updated on Jan 31, 2020 By Thomas Watson

Sarah Sawyer makes no secret of the fact that she loves multi-day races, primarily because they combine two of her favourite pastimes – running and travel.

She has completed a number of multi-day stage races around the world, including the Racing the Planet 250km Patagonia in 2017 (1st female), Racing the Planet 250km Ecuador (1st female) and the 4 Deserts Atacama Crossing (2nd female).

Basically, if there’s a stage race in a location she wants to visit on holiday, then she’s on the start line! When she’s not running multi-day races she runs everything from 5ks to 100-mile ultramarathons in the mountains, on trails, on the track, and on road.  

The following interview is an excerpt from the Stage Race Handbook.

Meet Sarah SawyerRunner Profile - Sarah Sawyer, Stage Race Extraordinaire 6

What was it about stage races that first appealed to you?

I’m embarrassed to say it was watching James Cracknell’s ‘Toughest Race on Earth’ Marathon des Sables DVD that initially seeded the idea of multi-day racing to me. I’d completed a few marathons and was just starting to dabble in ultras, and to a very amateur inexperienced runner, the idea of running the equivalent of four marathons and one ultramarathon in a week seemed almost impossible to me.

However, the seed was planted and before I knew it I was googling ‘multi-day desert races’. I initially opted for the 4 Deserts Sahara Race (which was based in Jordan the year I ran it) as I’d always wanted to visit Jordan and this race started at Wadi Rum and you ran to Petra, which was going to be some finish line! A number of people remarked that there were easier ways to see Petra (i.e. walk there from your hotel!), however, I can’t imagine there are more satisfying ways to see Petra, knowing you’ve traveled 155 miles on foot to get there!

I had nearly two years to train, so I had a lot of time to get used to the idea and prepare. In an era of materialism (of which I’m guilty of as much as anyone – I know I don’t need 24 pairs of trainers!), I loved the idea of going back to basics for a week and surviving with just what I could carry on my back. Also, I openly admit to being the most organised person in the world so I loved the planning and organising and all the lists that I got to make, that is required pre-race before you even get to the start line!

Runner Profile - Sarah Sawyer, Stage Race Extraordinaire 7

How has your preparation for stage races evolved?

I think the biggest difference in my preparation has been that I’ve gone from the mindset of being ‘completer’ to ‘competer’. For my first stage race, my starting rucksack weight was 9kg, this dropped to 8kg for Ecuador, just over 7kg for Atacama and then to an all-time low of 6.9kg for Patagonia (and this was despite there being several more items of mandatory kit for Patagonia).

For my first stage race my only goal was ‘completion’, so although I was mindful of my rucksack not weighing too much, I certainly wasn’t obsessive about the weight of it.  I took way more calories than I needed to, and I even took a change of top for camp (although I quickly realised by camp 2 that this was a pointless item and it was binned!). As I got more experience of multi-day racing, I learned exactly how many calories I need a day to be able to run well. I also use the bulk of my mandatory calorie allowance on days 1-5 and just go hungry on the rest day, as the vast majority of the running has been done by then.

I remember on my first race in Jordan waking up on the rest day and having two 800 calorie freeze-dried meals to eat, the last thing I wanted or needed! I also sought out the lightest kit where I could, so for example for Patagonia my headtorch and back-up headtorch in Patagonia had a combined weight of just 33g and my waterproof trousers which were mandatory kit weighed in at 79g. I learned that with every item of mandatory or optional kit there are ways to shave a few vital grams off it if you shop around or improvise, which will bring your total rucksack weight down. I also try and multi-purpose items where I can. So for example, I’m a huge fan of Mountain Fuel energy drinks which combine part of my daily calorie allowance alongside my mandatory electrolyte requirements.

Runner Profile - Sarah Sawyer, Stage Race Extraordinaire 8
6.9kg of equipment for the RTP Argentina 250km stage race

My training has also got a lot smarter. For Jordan, I just did lots of long runs along Brighton seafront with my rucksack – hardly ideal preparation for a race in the desert! For subsequent races, I’ve tried to make sure the terrain I’m training on is more like what I’m going to be racing on, so virtually all my runs are off-road, and when I can I get to more technical terrain such as in the Brecon Beacons. Also, I still incorporate speedwork in my training; if you want to race stage races with the view to hopefully being towards the top of the field, then you do need that speed as days 1 – 4 always tend to be shorter than marathon distance.

How does Pilates compliment your ultra-running?

I’m a huge advocate of Pilates and yoga to compliment my running. I truly believe that without it, I wouldn’t be able to run the distances I do in training and racing and stay injury-free. Pilates has been so useful for strength, conditioning and for a strong core for carrying the rucksack. I use yoga to improve my flexibility and also use hot yoga if I’m going to be racing in a hot climate.

Runner Profile - Sarah Sawyer, Stage Race Extraordinaire 9

Is it hard to find time to train sufficiently for stage races?

The hardest thing for me for stage races is not the time you need to train for a stage race, but training with your pack. Your runs are slower, the pack affects your running form, and at the end of the day, it’s not natural to be running with a 7+kg load on your back! Because I have quite a strong endurance background, I already have that as my base, and then will just train with the pack for about 6 weeks before the race. I find 6 weeks is the optimum length of time for me to get used to running with the full pack, yet it’s not too long that it puts too much stress on my body. I think there’s a misconception that you need to run really high mileage in training for a stage race. I tend to peak at around 70-80 miles a week and it’s more about the quality of those miles, rather than just churning out lots and lots of long, slow miles.

What advice would you give to someone preparing for their first ever stage race?

Don’t sacrifice on sleep and calories. So, invest in a good quality sleeping bag that withstands temperatures colder than you’re likely to get.   And don’t even think about saving weight on a sleeping mat – every race I’ve done I see someone try this and it always ends in tears (and sleepless night sleeps!). Similarly, with calories, races will stipulate the minimum amount of calories you need, but find out how many you need to race well every day. You’re going to be in a calorie deficit, but it’s making sure you don’t cross that line and it impacts your performance, so whatever you do make sure you have enough calories.

Any ‘secret sauce’ tips/quirky things you do to help you during stage races?

Sleep! Never underestimate the ‘power’ of sleep. I’m always in my sleeping bag for 7 pm in multi-day races and normally sleep through to 5 am. I know that if I have enough sleep then I can get up and run well every day.

Runner Profile - Sarah Sawyer, Stage Race Extraordinaire 10

For more of her personal running blog, visit shetravelssheruns.wordpress.com For Sarah’s running coaching and Pilates teaching, check out www.pilatesandrunningwithsarah.com

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Interviews, 4 Deserts, Marathon des Sables, Stage Race · Tagged: 250km, 4 deserts, marathon des sables, multi-day race, racing the planet, sarah sawyer, Stage Race, ultramarathon

Meet Tony Brammer, Stage Race Guru and 4 Deserts Checkpoint Captain

Last updated on Jan 31, 2020 By Thomas Watson

Tony Brammer is one of the best-known figures in the world of stage races, particularly the 4 Deserts series, organised by RacingThePlanet.

Tony set out to complete a single 4 Deserts race back in 2005, then went on to complete each of the races in the series.  He joined the 4 Deserts Club in 2008.

Since then, he has retired from running stage races but his love for the series has kept him busy Tony is a management volunteer at 4 Deserts and assumes the role of Checkpoint Captain in their races!

He even takes his wife, son, and daughter along these days, and they make regular appearances at checkpoints in various deserts around the world.  Having been involved with 22 stage races at the time of writing, Tony has a unique perspective.  Having run the races himself, he has gone on to support thousands of runners in completing stage races.

He helped me out in reviewing and contributing to the Stage Race Handbook – my 200-page full-on guide to everything stage race-related; including how to train, what equipment to bring and expert advice  . . . which Tony has a mountain of.  The following interview is an exerpt from the Stage Race Handbook.

Meet Tony Brammer

Meet Tony Brammer, Stage Race Guru and 4 Deserts Checkpoint Captain 11

Hi Tony, what was the first thing that attracted you to stage races?

It started as a mid-life crisis thing, I was looking for a complete mental and physical challenge, I wanted to know how tough I was. I sent Mary Gadams and e-mail and before I knew it I had signed up for the first 4 Deserts Sahara Race in 2005. I wasn’t very tough, I cried every day, I hated every step of the race and swore I would never do another race.  I hate camping, I hate sleeping in a sleeping bag, I was a really shit competitor. I was just very lucky.

How did you go from a competitor at a single event to a management volunteer, essentially dedicating a huge chunk of your free time to these races?

I had completed a couple of my 4 Deserts races with a new found friend, John Barrett, a Canadian with a Manc sense of humour. John had not completed the Sahara Race and we were both going to Antarctica in 2008 when John had completed the Sahara in October. I suggested that I would register as a volunteer so we could say we had done all four together. I volunteered and I was hooked. I morphed from a volunteer to looking after a CP to being the first Checkpoint Captain to helping with the training to running the training to managing the volunteers. I love what I do and the people I work with and I can’t imagine a time when I won’t be doing it.

Tony Brammer

These races are all very memorable, but are there any particular unforgettable moments you can share?

Any night looking up at the stars in the Atacama, listening to the camp team sing in Namibia, crying with laughter in the management meetings at midnight, every time I get to a race and meet up with old friends, and more recently watching my three adopted desert daughters, Cindy Drinnan, Rhianon West and Tayla Ridley all complete the Patagonia race, a very proud moment.

How do stage races influence other aspects of your life, whether personal or professional?

I have been lucky to witness the complete human spirit, sadly for me, it has made me less tolerant of the whingers and moaners in “normal” life, I find people quite disappointing and spend most of the time saying “what is wrong with people?”

Tony Brammer

What advice would you give to someone preparing for their first ever stage race?

Do the little things well, read the rules, fill your forms out, sort your travel out, get your pack weight below 10kg, train like you intend to race and learn how to pack your bag, run when you can, walk when you can’t and cry the rest of the time. Make sure you have plenty of money because it’s very addictive and your first race won’t be your last. If you are mid-pack and below, don’t kid yourself it’s a mental battle, it’s not, it’s a huge physical challenge and if you haven’t trained hard, no amount of mental toughness will get you through.

What are some of the common errors you see runners making when you meet them at race registration/equipment check?

You would swear blind that we never sent them a list of equipment, it’s like we asked them to bring some kit and them secretly checked it against a random list. The top competitors don’t get it wrong, they don’t want a penalty. Whistles on bags, red flashing lights, compression bandages and please don’t get me started about patches on rain jackets. We once had a guy bring a pair of compasses as well as a compass, in fairness English wasn’t his first language and I guess if the equipment list was in his language I would make more mistakes than him. The equipment should be a gimme, it really isn’t that difficult.

Meet Tony Brammer, Stage Race Guru and 4 Deserts Checkpoint Captain 12
equipment

When someone comes into a checkpoint, tired, sweating and clearly having a bad day, how do you handle them?  How do you assess their state, and reassure them?

I’m usually at the last checkpoint before camp so I suggest that stopping here is not a good idea and they should really get to camp and consider their options. I would say, “while you’re sitting here the finish line isn’t getting any closer”. As long as they are medically capable and we can support them I would encourage them to go on, you don’t want to go home and wonder if you could have done it. I have a huge amount of empathy with the people at the back of the race, their accomplishment is never diminished by their position, they all get the same medal.

Ryan Sandes in his acceptance speech at the Atacama Crossing 2010 said how he admired the people at the back, out there all day in that heat, he stated “I couldn’t do that” and some wag shouted, “why don’t you fucking try”. Touché.

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Stage Race, 4 Deserts, Interviews, Marathon des Sables · Tagged: 4 deserts, Interview, RacingThePlanet, Stage Race, Tony Brammer

Stage Race Equipment Lists

Last updated on Jan 31, 2020 By Thomas Watson

Having a good equipment list is a key part of stage race preparation, whether you are running a self-supported race like MdS or one of the 4 Deserts races, or a supported one such as the Global Limits races.

I find that by far the best way to track my equipment when planning for a stage race is with a spreadsheet. Not only does it allow you to adjust the list as much as you care, but you can easily sum the weight of all your gear and figure out how much your pack is gonna weigh.

You can also do neat things like total your calories every day. In this post, I’ve shared example equipment lists for both self-supported races and supported races.

The equipment lists I’ve shared on this page are the ones I’ve developed over several races for my own use over the years, and have since shared with many friends who have used them to prepare for stage races.

Note that they are  formatted for Microsoft Excel and are unprotected, meaning you can customise them however you see fit. How To Use:

  • Download the Equipment List below.
  • Check it first against your race’s mandatory and optional equipment lists, to make sure it covers everything the race director has told you to take.
  • Check it against what you actually plan to take – this may vary depending on race conditions.  Make sure that all the clothing you plan to take is included – for example, if you’re doing a cold-weather race, you’ll need extra layers and jacket.

For more information on preparing your equipment, food and reducing pack weight, and all things Stage Races, check out the Stage Race Handbook. Stage Race Equipment Lists 13

Self-Supported Stage Race Equipment List
(Click here to download Excel file)

This equipment list was originally developed for a 4 Deserts race and has been refined to suit several subsequent self-supported 5 or 6 stage races. (Self-supported refers to stage races where you have to carry every your food and equipment with you at all times).

  • Get out your kitchen scales and weigh every piece of equipment you plan to take, then update the weights on the tracker (you can use the weights left in there, but beware: they might not be accurate for your gear)
  • Come up with a nutrition plan for the week and input every piece of food you intend to take with you.   I’ve included a summary which calculates how much your pack will weigh after each day (subtracting the food you are eating) which is a nice indicator, and also included space for calories, and a quick calorie / gram calculator for your reference.

Stage Race Equipment Lists 14

Supported Stage Race Equipment List (click here to download Excel file)

Supported races differ from self-supported races in that your daily gear bag is transported from camp to camp, meaning you only need to carry with you a small pack for daily food, maybe a waterproof layer, and any essentials that the race director insists on.

As there is minimal carrying required, I haven’t included an input section for the weight of each piece of gear in the spreadsheet.

I’ve used this equipment list on several Global Limits races and the Burgos Way of Legends race, and it has now been used by many other runners for their supported stage race.

Remember to check if any of your race is going to be catered, and if so, plan your food rations accordiingly.

Remember to check the race director’s mandatory equipment list and ensure everything is included in your own one.

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Stage Race, 4 Deserts, Gear, Marathon des Sables · Tagged: 4 deserts, equipment list, gear, marathon des sables, Marathon Des Sables Equipment Guide, Stage Race

How To Train For A Stage Race (+ Training Plan)

Last updated on Apr 12, 2018 By Thomas Watson

Stage races (also called multi-stage races) are completely different animals from regular, one-day races.  Be it the Marathon des Sables, a 4 Deserts race or any of the other stage races popping up, you have to be able to run well over several days – which takes a lot of training and conditioning.   Here, I look at how to increase your physical endurance for a stage race, how to put together a stage race training plan (with a free one for you to download) and what specific types of training you should focus on.  

stage races

Stage Race Training

Training for a stage race is a huge subject, with no ‘one size fits all’ approach.  In this post, I’ll focus on what the typical training regimes are, which areas of training are important – and which are not.  

I look at the various building blocks that should make up your training plan, and give my example training plan.  But – this section is more guidance than prescription.  If you asked 100 runners about their stage race preparation, you would get 100 different answers.  Everyone has different backgrounds and ability levels, and everyone has different expectations of what it means to be ‘race ready’.  I’ll focus on the areas I feel are important to get your body ready to cover serious distance, day after day, while minimising discomfort.

Many runners neglect cross training, or any kind of strength training.  To me, this is a mistake – I can only speak from my own experience, but I’ve found that following a strength training programme really helped my endurance in the latter stages of my stage races.  I cover this a little more in the Cross Training blog I published recently.

Atacama Crossing

Run Training

There should be various elements to your run training, in order for you to strengthen your running base and build up your mileage – here are the important ones.   Note that I haven’t included any kind of interval training or tempo work – you can include these if you wish, but building speed really isn’t the goal here.  I discuss this a little bit later on.

Note for walkers:  many people simply walk or march for the majority of a stage race.   If this is your intention, great!  You don’t need to focus so hard on running during your training.  However, you should still use some of the activities discussed below to build up your base hiking fitness – for example, you should get used to doing a long hike every week in order to build up your endurance, and do ‘doubles’ (two hikes on two consecutive days) so your body gets used to moving on worn-out legs.

What are the goals of my running training?

The goals of your running training should be:

  • To build up a strong running endurance base that allows you to cross long distances with minimal issues or injuries.
  • To build up a level of endurance that lets you get up and run day-after-day on a five or six stage event.

The amount of run training you need will depend on what your base fitness level is, and what level you want to be at when you start the race.

A simple rule of thumb for a stage race might be that prior to the race, you should be able to:

  • Do a long continuous run of 60-70km (say 80% of the longest stage of your race)
  • Run two back-to-back marathons on consecutive days.

Now let’s look at some of the building blocks of a good stage race training plan:

Weekly Long Runs

A staple of every good distance runner’s training programme.  I normally do these on weekend mornings when I have plenty of time.  They help you gradually increase your maximum mileage. Pace during these long runs is not important, unless you’re training to compete.  I gradually increase the mileage until 1 month before the event, when I peak – at say 60km.

Doubles

Performing two long runs on consecutive days.  Again, these are important part of training for multi-stage events – you want to get used to waking up and running on tired legs.  Do these over Saturdays / Sundays in the months leading up to your race (I normally tie these in with the long run – I’ll do the long run on a Saturday and a shorter run on the Sunday, in order to get my legs used to running when they’ve been used the previous day).

Typical Run

Your typical 10km run, at a comfortable pace is a great training tool – you can bash it out a couple of times per week, in the morning or after work – without having to think or apply yourself too much.  These complement your weekend long runs very well, by keeping your legs active and topping up your training.

Increasing Your Mileage

When you are starting out your stage race training, it’s worth following The 10% Rule.  This is an old rule of thumb that says runners should only increase their mileage by 10% each week in training to avoid over-training injuries. While it may seem a little conservative, it helps ward off over-training and can give your training plan some structure.

Running With a Pack

If you are preparing for a self-supported race, you may be considering training with your pack.  Having spoken to several ultra-runners and race doctors about this, the consensus seems to be that training with a 10kg pack too much will hamper your running form and increase the chance of injury.  The upside of running with a pack is that you get used to knowing how it feels, you can try it out and make any adjustments to minimise chafing, and feel a bit more comfortable.  Therefore, during stage race preparation I typically run with my pack only once per week – usually just for a 10km.  

Injuries

They happen. You shouldn’t run through pain if it persists during exercise.  However, rather than let them stop you in your tracks, be proactive – get the problem diagnosed by a reputable physio and work on fixing it.  Most injuries related to running shouldn’t stop you from running as long as you are addressing it.
marathondessables

Cross Training

It’s always surprising how few distance runners actually cross train – many just get up and run, maybe with a few minimal stretches.  However, a proper cross training regime can not only strengthen the rest of your body, but can up your running game too.  It makes you much less injury prone and will improve your performance.

When you’re in training for an event, free time to train can be a luxury in-between everything else in life – and actual running will always be the most important form of training.  It’s a fact that some of us just don’t have the time in our schedules for any form of cross training – but if you can squeeze in just an hour or two a week, the results will show themselves during your event.  I personally have found that working out in the gym has had a significant impact on my endurance, which helps a lot when you’re several hours into the long day of a stage race.

Check out my recent article on cross training for runners for more advice on cross training, especially gym work.

Stage Race Training Plan

(scroll down to get straight to the downloadable training plan)

A training plan can be a great tool when you’re preparing for a stage race.   A good plan will give your training schedule structure and allow you to gradually build up your endurance.

Not everyone needs a training plan – many stage racers already know that they’ll go for a 2hr long run every weekend, a couple of 10km’s through the week and a gym session if they can squeeze it in.  If you’re in this camp then that’s cool, no worries.

Having a stage race training plan can help you in the following ways:

  • They are a great motivational tool – once you have drawn up your training plan, you no longer have to decide when you are going to work out, or what you’re going to do – the decision has been made for you already.  A training plan takes any ‘decision fatigue’ out of the process.
  • A training plan allows you to structure your mileage increases.  Say, for example, you are following the 10% rule.  This means your mileage will increase by no more than 10% each week – this ‘rule of thumb’ is an effective way to prevent over-training and burnout / injury.
  • With a training plan, you can schedule days off for specific things, and move your training to suit.  You can also plan out how you are going to taper, schedule in rest days, your cross training, etc. For those who enjoy recording and studying their work-outs, training plans are great.

At the end of this article, I’ve provided a link to an Excel-based training plan which you are free to download and customise however you like.  It incorporates all the elements I discuss and recommend in this post.

Build Endurance, Don’t Focus on Pace

Pace training is a big deal for marathons, ultramarathons and one-day events.  When it comes to stage races, it’s not such a big deal (unless you are aiming for a podium place, that is).  In stage races, endurance trumps pace every time.

The key to a successful stage race is consistency – whether that’s walking, running, or a blend of the two.  In a normal marathon, you can push your body well beyond it’s comfortable limits for a few hours – after all, you can spend the next week relaxing.  In a stage race, the opposite is true.  You want to move at a pace which you can maintain for most of the week.

With this in mind, I don’t recommend worrying about your minutes per mile when preparing for a stage race.  Instead, I’d look at doing your run training at a comfortable pace, where you push yourself only to the level of slight discomfort.  Another way of describing this would be to call it a ‘conversational’ pace – a speed at which you could hold a conversation.

The truth is that most stage race runners don’t over-analyse things like pace.  Who cares if you can run at 10km/hr for the first two days, if it means you are limping by day four?

Focus on building up the time on your feet, and your body’s ability to keep going after hours of running – rather than speed.

Peak Mileage

What should be your peak mileage during training?

This depends on a lot of factors, mainly how fit you were when you started training, how much time you have to train, and what condition you want to be in at the start line.

A good rule of thumb is that prior to your stage race, you should have completed:

  • At least one 50km run (preferably 60-70km)
  • Two back-to-back long runs of around 42km on consecutive days.

Tapering For Stage Races

First off, why taper?

U.S. mountain-running champion Nicole Hunt sums it up as follows:

Tapering helps “bolster muscle power, increase muscle glycogen, muscle repair, freshen the mind, fine-tune the neural network so that it’s working the most efficiently, and most importantly, eliminate the risk of overtraining where it could slow the athlete down the most . . .studies have indicated that a taper can help runners improve by 6 to 20%”

The length of your taper depends on your underlying athletic ability, and the amount of training you typically do.  

I’d typically look to reach the peak of my training around 3-4 weeks before the start of the stage race, and start to wind things down from there.  I decrease my mileage incrementally each week and replace running and high-intensity training with swimming, yoga or light stretching.

Tapering Checklist:

– Mileage.  Each week of your taper you should decrease your weekly mileage by 20-35%.

– Long Run.  These should decrease in length significantly – if you peaked at 30 miles, then your next long run should be around 20 miles, then 12 miles, then an 8 miler a week before the race.

– Conditions.  Avoid steep hills, rough terrain or anything unnecessarily challenging that could lead to injury.

Madagascar

Training Plan – Download Here

I’ve put together a six month stage race training plan which you can download here.   It’s Excel-based and fully customisable.

The idea is that you can adjust the workouts to suit your fitness level, goals and schedule.

I hope it’s of some guidance to you, but don’t take it as gospel – every stage race runner approaches training in totally different ways, I’ve just tried to capture a good general form and share it.

If you have any questions or comments about the training plan, please let me know (hi@marathonhandbook.com)

Download the Stage Race Training Plan here

Some notes on the training plan:

  • The training plan is over six months, so starts off quite lightly (3-4 10km runs per week).
  • As pace isn’t essential for stage race training, I have not included any recommended pace and mainly made the runs time-based as opposed to distance based.  The one exception to this is the long runs on Saturdays, which I have given set distances to cover – this is to ensure you reach the criteria of completing certain distances in preparation.
  • Your weekends will be busy.  I’ve scheduled the longest weekly runs for Saturdays, and a shorter run for Sundays.  This is called running “doubles” – doing back-to-back long runs to get your body used to running long distances on tired legs.
  • I’ve scheduled two cross training days per week, and one rest day per week.  If you wish, feel free to take two rest days and only cross train once.
  • I’ve assumed a taper of 4 weeks.  This should suit most stage racers, though the more experienced runners may wish to have a shorter taper.

Download the Stage Race Training Plan here

atacamafinish

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Written by Thomas Watson · Categorized: Stage Race, 4 Deserts, Marathon des Sables · Tagged: how to train, multi-stage, multi-stage training, Stage Race, stage race training, stage race training plan, training

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