Our new Sinister 7 Ultra training plan is a collaboration between Cody Taylor of New Normal Coaching and the crew at Sinister Sports. This plan is designed to help 100-mile solo runners achieve their goals come race day. This is a free program, and we encourage you to reach out to Cody, or your own coach, to help tailor everything to your personal needs.
When you sign up, you will receive weekly emails with the plan for the week, plus extra information on how that relates to the course. By the end of 16 weeks, you will see the full scope of the race, including details on what to watch for on the toughest segments, and both rest and nutrition strategies.
If you are coming into this part way, don't panic! This is a guide, not the be-all and end-all. Reach out if you need help or motivation.
We are on Training Week Number: 1
All workouts are posted on Monday so check back every Monday morning, or subscribe to the free event and get the email updates and full training information.
Monday – Rest / 30-min easy walk
Tuesday – 10-min warm-up: 4 x 2-min intervals @ threshold (85–88% HR_max) with 2-min recovery: 10-min cool-down: 30-min strength
Wednesday – 30–40-min easy run (Zone 2)
Thursday – 10-min warm-up: 6 x 1-min uphill repeats (moderate effort) with walk-down recovery: 10-min cool-down: 30-min strength
Friday – Rest / 30-min brisk walk
Saturday – 90-min long run (easy - conversational pace)
Sunday – Optional 30-min recovery run or rest
These are all of the planned workouts. If you subscribe to the event, you will get way more detail, including course segment preparation information.
Monday – Rest / 30-min easy walk
Tuesday – 10-min warm-up: 4 x 2-min intervals @ threshold (85–88% HR_max) with 2-min recovery: 10-min cool-down: 30-min strength
Wednesday – 30–40-min easy run (Zone 2)
Thursday – 10-min warm-up: 6 x 1-min uphill repeats (moderate effort) with walk-down recovery: 10-min cool-down: 30-min strength
Friday – Rest / 30-min brisk walk
Saturday – 90-min long run (easy - conversational pace)
Sunday – Optional 30-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 5 x 2-min intervals: 10-min cool-down: 30-min strength
Wednesday – 30–40-min easy run
Thursday – 10-min warm-up: 6 x 1-min uphill repeats: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: 105-min easy run
Sunday – 30-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 5 x 2-min intervals: 10-min cool-down: 30-min strength
Wednesday – 35–40-min easy run
Thursday – 10-min warm-up: 6 x 1.5-min uphill repeats: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: 120-min easy run
Sunday – 30-min recovery run or rest
Monday – Rest / 30-min easy walk
Tuesday – 10-min warm-up: 3 x 2-min intervals: 10-min cool-down: Light strength (20 min)
Wednesday – 25–30-min easy run
Thursday – 10-min warm-up: 4 x 1-min hill repeats: 10-min cool-down: Light strength (20 min)
Friday – Rest / easy walk
Saturday – Long run: 75-min easy run
Sunday – 25–30-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 6 x 2-min intervals: 10-min cool-down: 30-min strength
Wednesday – 35–45-min easy run
Thursday – 10-min warm-up: Tempo: 2 x 10-min intervals with 5-min recovery: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: ~120-min easy run
Sunday – 30–35-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 6 x 2-min intervals: 10-min cool-down: 30-min strength
Wednesday – 35–45-min easy run
Thursday – 10-min warm-up: Hill repeats: 6 x 1.5-min efforts: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: ~120-min easy run
Sunday – 30–35-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 7 x 2.5-min intervals: 10-min cool-down: 30-min strength
Wednesday – 45-min easy run
Thursday – 10-min warm-up: Tempo: 2 x 10-min intervals with 5-min recovery: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: ~150-min easy run
Sunday – 35–40-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 4 x 2-min intervals: 10-min cool-down: Light strength (20 min)
Wednesday – 30-min easy run
Thursday – 10-min warm-up: 4 x 1-min hill repeats: 10-min cool-down: Light strength (20 min)
Friday – Rest
Saturday – Long run: 90-min easy run
Sunday – 30-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 6-7 x 2.5-min intervals: 10-min cool-down: 30-min strength
Wednesday – 45-min easy run
Thursday – 10-min warm-up: Tempo: 2-3 x 10-min intervals with 4-min recovery: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: 150-min easy run
Sunday – 35–40-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 6-7 x 2.5-min intervals: 10-min cool-down: 30-min strength
Wednesday – 50-min easy run
Thursday – 10-min warm-up: Hill repeats: 8 x 1.5-min efforts: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: 165-min easy run
Sunday – 40-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 8 x 3-min intervals: 10-min cool-down: 30-min strength
Wednesday – 50-min easy run
Thursday – 10-min warm-up: Tempo: 3 x 10-min intervals with 4-5-min recovery: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: 210-min easy run
Sunday – 40-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 4 x 2.5-min intervals: 10-min cool-down: Light strength (20 min)
Wednesday – 35-min easy run
Thursday – 10-min warm-up: 4 x 1.5-min hill repeats: 10-min cool-down: Light strength (20 min)
Friday – Rest
Saturday – Long run: 120-min easy run
Sunday – 35-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 5-6 x 3-min intervals: 10-min cool-down: 30-min strength
Wednesday – 45-min easy run
Thursday – 10-min warm-up: Tempo: 2 x 10-min intervals: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: 150-min easy run
Sunday – 35-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 5-6 x 3-min intervals: 10-min cool-down: 30-min strength
Wednesday – 45-min easy run
Thursday – 10-min warm-up: Tempo: 2 x 10-min intervals: 10-min cool-down: 30-min strength
Friday – Rest
Saturday – Long run: 150-min easy run
Sunday – 35-min recovery run or rest
Monday – Rest / easy walk
Tuesday – 10-min warm-up: 4 x 3-min intervals: 10-min cool-down: 30-min (lighter) strength
Wednesday – 35-min easy run
Thursday – 10-min warm-up: 2 x 8-min tempo intervals: 10-min cool-down: 30-min (if tolerated) strength
Friday – Rest
Saturday – Long run: 120-min easy run
Sunday – 30-min recovery run or rest
Monday – Rest
Tuesday – 10-min warm-up: 3 x 2-min quality efforts: 10-min cool-down: (skip or do minimal strength)
Wednesday – 30-min easy run
Thursday – 20–25-min shakeout run or rest
Friday – Rest
Saturday – Optional 20-min easy run (if desired)
Sunday – Race Day: 100-mile trail race
Sinister Sports Inc.
Box 460 Bellevue, AB, T0K 0C0
E: racehq@sinistersports.ca
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