training programs

About the Training Programs

This thirteen week program has been designed by Blake Hose of Alpine Performance Run Coaching.

Blake is a two-time Australian representative at the World Sky Running Championships, an Oceania Sky Running Champion in the marathon and has numerous podiums and top 10 finishes in some of the world’s biggest trail races.

Blake has thoughtfully crafted ‘beginner’ and ‘intermediate’ training regimes for each of the two longer race distances (23km and 46km) to ensure you’re training in the most efficient way possible for your distance.

*These Programs are for the 2023 Roller coaster Run

Starting out

Week #1 begins on July 31. But don’t worry if you miss out, you can jump in anytime during the first three weeks.

These Training Plans assume that you’ll have done some level of physical activity relative to the distance you’re aiming to do.

For example, the Beginner Plan for the 23km event starts at 24km of total running for week one, whereas the 46km Intermediate Plan starts at 40km of total running for week one.

Weekly Format

‘Session / Workout’ on a Wednesday.

‘Long Run’ on a Sunday.

‘Easy runs’ or ‘Rest days’ during the remainder of the week

Pro Tip: Blake has assumed that you are also working, juggling family commitments and more in your life, so there are no ‘double-run’ days or crazy super weekly mileage goals.

Phases

Weeks 1 – 3 – are foundational, all about building up the base level fitness.

Week 4 – is an absorption week. This allows your body to recover before taking the next step ahead.

Weeks 5 – 9 are specific training weeks (Pro Tip: This is the core of the Training Plan designed to prepare you for your specific race distance!)

Weeks 10 – 12 – are taper.

Week 13 – is race week!

Ready to get started?

Simply hit the relevant link for your distance to download the training program.