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Either way ultra events are perfect way to challenge and test yourself in a new and very different way.  \nI fell into the former category twenty years ago. It begin with an endurance walk of 50 miles across Scotland. I trained hard, it wasn’t always easy to fit sessions in around 4 small children, but I made it to the start line ready to give it my best shot – and I absolutely loved it! Fast forward 20 years, and I am now a competitive ultra-runner taking on challenges for varying distances and I have had the good fortune of racing all around the world. So first a warning:  \nbeware, endurance events are hugely addictive, because believe it or not, they are a lot of fun!  \nMy experience from ultra walker to competitive ultra runner means that I can understand firsthand what it is like to take on these challenges. I have written the plan below to get you to the start line of Race to the Castle, fit and ready for the challenge ahead of you. It is easy to follow and will lead you by the hand, gradually building your endurance base and fitness over the course of 20 weeks.  \nIf however you would like a more personalised plan I am also able to offer bespoke coaching. Being coached by me will allow you to have a plan which is tailor made to you and your specific life challenges, sporting abilities and goals. The plan I write for you will be backed up with phone, email and text contact providing guidance, support and motivation.  \nIf you would like further advice visit [www.perpetualmotioncoaching.com or email](www.perpetualmotioncoaching.com or email)[ ](www.perpetualmotioncoaching.com or email)[Kerry@perpetualmotioncoaching.com](Kerry@perpetualmotioncoaching.com)  \n‘Take the first step’  \nKerry Sutton-Threshold Trail Series Training Coach  \nInstagram: @perpetualmotioncoaching  \nFacebook: @perpetualmotioncoaching  \nINTRODUCTION  \nTHE 6 RULES  \nTHE KEY TO A HAPPY FINISHER  \n\n| 1 | Consistency is key. Improvement happens when we do the activity repeatedly, but not in a stop/start fashion. Decide how much time you have available on a weekly basis and stick to it. |\n| --- | --- |\n| 2 | Rest is when the transformation happens. We train to break our muscles down, it’s when we rest that they rebuild stronger. |\n| 3 | Don’t neglect your mental game. Be aware of the sessions that make you mentally stronger. Sessions when you trained when you really didn’t want to, when you carried on and did another 3 km even though you had blisters. The day you finished your 9.5 km in the driving rain. All of these scenarios make you mentally more able to deal with them next time they arise, and ultimately a more robust runner. |\n| 4 | Have the right kit. If you don’t, it’ll either be the reason you don’t train or training will be uncomfortable and less enjoyable. Don’t ‘make do’, respect what you are taking on and prepare yourself well. |\n| 5 | Train in all weathers. You’ll then be fully prepared for whatever is thrown at you on the day itself. |\n| 6 | Try to incorporate strength training into your week. If you can do 2x 45 min sessions that is good. If time is tight, try the little and often approach. For instance, some glute activation ahead of your run is never wasted. |\n| Don’t\u003Cbr>forget: | Rarely does anyone regret having completed a training session but you often regret missing one. |\n\nINTRODUCTION  \nYOUR TRAINING BLOCKS  \nDIVIDE YOUR TRAINING INTO MANAGEABLE BLOCKS  \n\n| BLOCK | AIM |\n| --- | --- |\n| BLOCK 1 | This block is all about setting on your journey. The distances should feel manageable. |\n|  | Enjoy the fresh air and the ","cbCaijaSAMIaBE7W","https://ap.wps.com/l/cbCaijaSAMIaBE7W","pdf",894102,11,"English","# Introduction\n## Meet our coach\n## The 6 rules\n## Your training blocks\n### Divide your training into manageable blocks\n## Strength & Conditioning / Recovery\n### Strength and conditioning","[{\"question\":\"What are the 6 rules of the plan?\",\"answer\":\"The plan emphasizes consistency, rest for recovery, strengthening your mental game, having the right kit, training in all weathers, and adding strength training during the week.\"},{\"question\":\"What should you focus on in the week before the race?\",\"answer\":\"The plan advises chilling, getting your kit ready by Wednesday, and enjoying the rest to arrive prepared for the challenge ahead.\"}]","NON-STOP RUNNING - 20 WEEK TRAINING PLAN | PDF",1790557648,28]