The first 10 – 12 weeks of the program is devoted to building the base.

Training should be progressive and consistent, e.g. base of 20 – 25 miles per week.

Hard/Easy Training Days

It is recommended that, for every hard training effort, a sufficient rest period is required to recover and receive the benefit of training.

A hard effort day of training is followed by a day of easy training, such as: swimming; walking; cycling; or an easy run.

Hill Training

Hill repeats should be done on a sufficient grade with a maximum height of 400 metres.

The effort should be strong, but not at full speed.

After training uphill, a slow jog down. Recovery hill repeats are necessary once a week, followed by a day of rest.

While hill training is an important part of the Warrior’s training program, excessive time and abrupt increase on hill training can cause injuries.

Long Runs

These are generally done once a week, with a guideline of 10% increase of total relay added per week, to allow muscles and connective tissue to respond to the increased workload.

As training builds endurance, and ultimately helps a runner to become more efficient and stronger, long runs are done at a conversation pace.


This increases demands on calf muscles and may include Achille’s Strain.

A gradual increase of time and grade helps maintain strength and flexibility of the calf muscles.

Warrior’s Run Sample Training Program

Please note:

  • This program is a guide for beginners who have the recommended training base.
  • Details in Miles. To convert to KILOMETRES divide by 5 and multiply by 8.
To Go
Mon Tues Wed Thr Fri Sat Sun Total
8 4 3 Off 4 4 5 Off 20
7 3 4 4 Off 3 6 Off 20
6 5 3 Hills 2.5 miles
(200 m X 4)
Off 4 7 Off 21.5
5 5 3 Hills 3 miles
(200 m X 5)
Off 4 8 Off 23
4 5 3 Hills 3.5 miles
(200m X 6)
Off 4 9 Off 23.5
3 5 4 Hills 4 miles
(200 m X 6)
Off 3 10 Off 26
2 6 3 3 miles
(200 M x 4)
Off 3 8 Off 23
Race Week 4 Off 3 Off 4 3 Race 24

Tips Before The Run

  • Try and see as much of the course as you can before the race. If this is not possible, then talk to others who have done the run before.
  • Make sure not to make any last minute changes: eat normally; and stick to your own routine.
  • Drink plenty of water, especially the day before. This ensures you are fully hydrated (thirst is an indication of dehydration).
  • Start out slow and build your pace. If you start too fast, you will pay for it later.
  • Stay focused on yourself and the surroundings. Try not to look at how other runners are running. Do what suits you.
  • Drink some water at the water stations, particularly if it’s a hot day, or you sweat a lot.
  • The body responds to the thoughts you are having throughout the run. Be as positive as you can. Try to keep a positive dialogue with yourself, especially when things get tough.
  • Most of all: enjoy the run and we’ll see you at the bar afterwards for the celebrations.