How to Build a Training Plan for Your Ragnar Race
One of the most intimidating aspects of getting ready for a Ragnar is how to train. Ragnar races are unlike any other, and we’re here to help you build a training plan that will keep you strong, ready, and (most importantly) pumped to tackle your relay! Whether you're on a 200-mile road adventure or trail run under the stars, here's your guide to building the perfect training plan to take on those miles with confidence.
Step 1: Know Your Course, Know Your Legs
Every Ragnar race is unique, so dive into your route. Are you tackling hills? Hitting the trails? Pounding the pavement? Check out your assigned legs and see how they vary. Tailor your training to match these sections: if you’re facing a lot of elevation, add hill repeats. If your legs are all on pavement, focus on road miles. And if you're tackling trails, hit the dirt and practice your rock-hopping skills!
Step 2: Cross-Training for Strength and Stamina
Running is key, but cross-training is your secret weapon. Add some cycling, swimming, or strength workouts to your routine for a balanced approach. Strength workouts help build muscle endurance—ideal for back-to-back miles—and lower the risk of injury. Mix it up with core work, squats, lunges, and upper body strength to keep your whole body Ragnar-ready.
Step 3: Embrace Back-to-Back Runs
Ragnar races are all about split distances, and the key to prepping for multiple runs in one race is—yep, you guessed it—multiple runs in one training block! Plan some back-to-back runs within the same 24-hour window to train your body to recover quickly. Start with two-a-day runs or schedule a night run followed by a morning run. This will help you get used to the Ragnar relay experience, where you’ll be running at all hours and your body will need to bounce back fast!
Step 4: Train at All Hours
Ragnar wouldn’t be Ragnar without those epic night miles, so be sure to train in all conditions! Plan at least a couple of runs during early mornings, late evenings, or even in the middle of the night. Get comfortable running with a headlamp and pacing yourself in lower visibility. Not only will this prep you physically, but it’ll also help you build confidence for the nighttime stretches where it’s just you, your team, and a blanket of stars.
Step 5: Focus on Fueling and Recovery
With Ragnar, it’s all about the long game. A good training plan will include practice with fueling on the go. Try out energy gels, chews, or whatever keeps you feeling strong and energized—no surprises on race day! Don’t skimp on hydration, especially if your course includes hills or sunny sections. Post-run, focus on recovery with stretching, foam rolling, and plenty of water. You want to arrive at the start line feeling 100%, not worn out.
Step 6: Rally Your Team for Group Runs
The magic of Ragnar is the team vibe, so get the gang together for a few team runs. Not only is this a blast, but it also helps you sync up your pacing and create that unstoppable team dynamic. Plus, cheering each other on will be second nature by race day. Hit the trails, do some hill workouts together, or make your night run a team event—it all builds up the team spirit that makes Ragnar unforgettable.
Building your perfect Ragnar training plan is about mixing it up, staying motivated, and getting a little out of your comfort zone. Whether you’re running at dawn or pacing under the stars, you’re on the path to crossing that finish line with your team, stronger and more inspired than ever. Let’s do this, Ragnarians!