Sinister 7 Training Plan

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.

Key Considerations

• Quality over Quantity:
  • Workouts are primarily threshold or tempo, avoiding prolonged maximal efforts to keep the training stimulus effective yet comfortable.
• Recovery Focus:
  • Every 4th week is a recovery week, reducing overall volume to aid in adaptation and prevent injury.
• Personalization:
  • Designed to let you listen to your body—adjust your easy run duration or recovery days as needed for a sustainable work/life balance.
• Expert Guidance:
  • Our program is developed by course experts in partnership with New Normal Coaching.
  • If you're looking for a more one-on-one approach, connect with Cody and Franny at New Normal Coaching (info@findyournewnormal.ca) for personalized coaching from an experienced ultrarunner who has completed the 900k Bruce Trail, completely unsupported.
• Target Audience:
  • This program is tailored for average runners aged 28–45 with a starting volume of about 4–5 hours per week.
  • Designed for athletes wanting to build a visual connection to the iconic course segments.
  • Especially suited for those who prefer to avoid high-intensity Zone 5 work while still reaping the benefits of challenging workouts.

We are on Training Week Number: 5

All 16 Weeks at a Glance

These are all of the planned workouts. If you subscribe to the event, you will get way more detail, including course segment preparation information.

Week #1

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

Week #2

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

Week #3

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

Week #4

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

Week #5

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

Week #6

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

Week #7

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

Week #8

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

Week #9

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

Week #10

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

Week #11

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

Week #12

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

Week #13

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

Week #14

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

Week #15

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

Week #16

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