Hills
Start the hill workouts by doing a few easy hills that don't put a lot of stress on your legs. Gradually add more resistance by increasing length and grade. By the final weeks you should be able to do the entire length of the run over hills. The longer the hills, the better.
Multiple Workouts
There are several days that include multiple workouts in one day. This is designed to simulate running 3 legs over 24-hours. You may also try running at night and at high altitude.
Food and Hydration
While training you should practice re-hydrating and eating as if you were actually running a relay. Choose replacement drinks and foods that are easily managed by your stomach: high in carbohydrates, easily digestible, and easily transportable.
Run at your own "comfortable" pace for the given amount of time. "Comfortable" might mean walking periodically in order to complete the workout. That's OK; the important thing is that you stick to the length of time allotted for each workout. If you miss a workout don't worry, just start from where you are on the schedule.
| Week | Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 1 | 15MN | R/C | 15MN | R/C | 15MN | R/C | Rest |
| 2 | 15MN | R/C | 15MN | R/C | 15MN | R/C | Rest |
| 3 | 15MN | R/C | 15MN | R/C | 15MN | 15MN | Rest |
| 4 | 15MN | R/C | 15MN | R/C | 15MN | 20MN | Rest |
| 5 | 15MN | R/C | 15MN | R/C | 15MN | 25MN | Rest |
| 6 | 20MN | R/C | 20MN | R/C | 15MN | 30MN | Rest |
| 7 | 20MN | R/C | 30MN | R/C | 20MN | 40MN | Rest |
| 8 | 25MN | R/C | 25MN | R/C | 20MN | 45MN | Rest |
| 9 | 25MN | R/C | 30MN | R/C | 25MN | 50MN | Rest |
| 10 | 30MN | R/C | 35MN | R/C | 25MN | 55MN | Rest |
| 11 | 30-H | R/C | 40MN | R/C | 30MN | 60MN | Rest |
| 12 | 35-H | R/C | 45MN | R/C | 30MN | 20/20MN | Rest |
| 13 | 35-H | R/C | 50MN | R/C | 35MN | 80MN | Rest |
| 14 | 40-H | R/C | 55MN | R/C | 35MN | 25/25MN | Rest |
| 15 | 40-H | R/C | 60MN | R/C | 40MN | 100MN | Rest |
| 16 | 45-H | R/C | 65MN | R/C | 45MN | 30/30MN | Rest |
| 17 | 45-H | R/C | 70MN | R/C | 30MN | 120MN | Rest |
| 18 | 50-H | R/C | 60MN | R/C | 30MN | 35/35/35MN | Rest |
| 19 | 60-H | R/C | 50MN | R/C | 40MN | 20/40MN | Rest |
| 20 | 30MN | R/C | 20MN | Rest | Race | Race | Sleep! |
H = Hills - start and finish hill workouts with 10 min of easy running
/ = Multiple Runs - two to three runs within 24 hours
MN = Minutes
R/C = Rest or Cross-Train Easy - this is your easy recovery day
