Distance wise Rat Race’s Dirty Weekend is the toughest we have on the events list. It’s a 20 mile event so you need to make sure your training is distance running based. Not following a strict training plan will result in cramp along the course and most probably a less enjoyable race.
The training plan below is based on a 12 week training plan which starts on 17th Feb and builds up your weekly mileage along the way, to do a 20 mile training run two weeks before.
Join us in the Rat Race forum to chat to others about how you’re getting on with the plan each week, as well as asking and sharing tips.
Notes
- The plan includes, easy runs, interval work, long runs , circuits and hills.
- Try to do at least one of the rep sessions per week off road on an undulating course.
- Before each session ensure you warm up and cool down appropriately.
- If you miss a session, don’t try and fit it in. Just go onto the next one.
- The usual disclaimer, make sure you are physically fit and if you feel unwell stop the training.
- Along the way we have included options to race events (which is pretty essential really to get you into shape)
- There’s generally 2 days of rest a week - MAKE SURE YOU REST!
- After long runs, 8 hours sleep is essential.
- The circuit routine is listed at the bottom of the plan.
- A hard run is 90% of your fastest pace for that distance (race pace). An easy run is 40-50% of this pace.
- Add in an extra 5 mile easy run on a rest day only if you are looking for a more advanced plan.
WEEK 1: 17th- 23rd Feb
Mon- 4 miles easy run
Tues- 8 x 1 min hard run then 5 burpees (1 min recovery)
Wed- Rest
Thurs- Circuits (once through, 30 secs on/ 30 secs off)
Fri- Rest
Sat- 25 mins run (5 mins easy/ 5 mins hard/ 5 mins easy/ 5 mins hard/ 5 mins easy)
Sun- 6 miles off road run
WEEK 2: 24th Feb- 2nd March
Mon- 4 miles easy run
Tues- 30 mins run (4 mins easy/ 6 mins hard/ 4 easy/ 6 hard/ 4 easy/ 6 hard)
Wed- Rest
Thurs- Circuits (twice through, 30 secs on/ 30 secs off)
Fri- Rest
Sat- 15 mins of 50ish meter hills (run up hard/ down easy)
Sun- 7 miles off road run
WEEK 3: 3rd- 9th March
Mon- 4 miles easy run
Tues- 6x 3 mins run (90 secs recovery)
Wed- Rest
Thurs- Circuits (2 sets of each exercise, 30 secs on/ 30 secs off)
Fri- Rest
Sat- 4 x 1k (or 4 mins) then 10 burpees (2 mins recovery)
Sun- 8 miles off road run
WEEK 4: 10th- 16th March
Mon- 4 miles easy run
Tues- 6 x 3 mins with reducing recovery of 3 mins/ 2 mins/ 90 secs/ 1 min/ 30 secs
Wed- Rest
Thurs- Circuits (2 sets of each exercise, 30 secs on/ 30 secs off)
Fri- Rest
Sat- 15 mins of 50ish meter hills (up hard/ down easy) carrying a tyre for alternate hills
or find a race
Sun- 10 miles off road run (or 5 miles if raced)
WEEK 5: 17th- 23rd March
Mon- 5 miles easy run
Tues- 2 mins/ 3 mins/ 4 mins/ 3 mins/ 2 mins/ 3 mins/ 4 mins/ 3 mins/ 2 mins (recovery to be the same time as you’ve just ran)
Wed- Rest
Thurs- Circuits (3 times through, 30 sec on/ 30 secs off)
Fri- Rest
Sat- 5 x 1k (or 4 mins) then 12 burpees (2 mins recovery)
Sun- 10 miles off road run
WEEK 6: 24th- 30th March
Mon- 5 miles easy
Tues- 35 mins run (5 mins easy/ 10 mins hard/ 5 mins easy/ 10 mins hard/ 5 mins easy)
Wed- Rest
Thurs- Circuits (3 sets of each exercise, 30 secs on/ 30 secs off)
Fri- Rest
Sat- 15 mins of 50ish meter hills- run up/ crab crawl down
Sun- 12 miles off road run
WEEK 7: 31st March- 6th April
Mon- 5 miles easy run
Tues- 6 x 4 mins (2 mins recovery)
Wed- Rest
Thurs- Circuits (3 sets of each exercise, 30 secs on/ 30 secs off)
Fri- 4 Miles easy run
Sat- 6 x 1k (or 4 mins) then 15 burpees (90 secs recovery) or Rest if racing Sunday
Sun- 14 miles off road run or find a race
WEEK 8: 7th- 13th April
Mon- 5 miles easy run
Tues- 6 x 4 mins with reducing recovery of 4 mins/ 3 mins/ 2 mins/ 1 min/ 30 secs
Wed- Rest
Thurs- Circuits (3 sets of each exercise, 45 secs on/ 45 secs off)
Fri- Rest
Sat- 20 mins of 50ish meter hills (up hard/ down easy) carrying a tyre for alternate hills
Sun- 16 miles off road run
WEEK 9: 14th- 20th April
Mon- 6 miles easy
Tues- 36 min run (4 mins easy/ 12 mins hard/ 4 mins easy/ 12 mins hard/ 4 mins easy)
Wed- Rest
Thurs- Circuits (3 sets of each exercise, 45 secs on/ 45 secs off)
Fri- 6 x 1k (or 4 mins) then 15 burpees (90 secs recovery)
Sat- Rest
Sun- 18 miles off road run
WEEK 10: 21st- 27th April
Mon- 6 miles easy run
Tues- 15 mins of 50ish meter hills- run up/ bear crawl down
Wed- Rest
Thurs- Circuits (3 sets of each exercise, 45 secs on/ 45 secs off)
Fri- 8 x 1 min run then 10 burpees (1 min recovery)
Sat- Rest
Sun- 20 miles off road run
WEEK 11: 28th April- 4th May
Mon- Rest
Tues- 25 mins run (5 mins easy/ 5 mins hard/ 5 mins easy/ 5 mins hard/ 5 mins easy)
Wed- Rest
Thurs- Circuits (3 sets of each exercise, 30 secs on/ 30 secs off)
Fri- 5 miles easy run
Sat- 5x 1k (or 4 mins) then 15 burpees (2 mins recovery)
Sun- 10 miles off road run
WEEK 12: 5th May- 11th May
Mon- 4 miles easy run
Tues- 6 x 90 secs hard then 5 burpees (1 min recovery)
Wed- 5 miles easy
Thurs- Rest or 3 miles easy
Fri- Rest
Sat- Race Day
Sun- Rest
Circuit Routine
- Burpees
- V- sits
- Press ups
- Bounding jumps
- Crab crawl
- Wipers
- Pull ups
- Leg lunges
- Bear crawl
- Plank
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