Ragnar Trail Relay: Crush It Training Plan

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Ragnar Trail Relay: Crush It Training Plan

$55.00

Ready for Ragnar?

In other words, are you ready to thrive, both mentally and physically, as you run 3 trail loops on less-than-ideal nutrition (Twizzlers and Cool Ranch, anyone?); minimal sleep; and team dynamics that can swing from amazing to argumentative in less than a mile?

Despite the logistical challenges, Ragnar is a blast that you will remember and laugh about for years if—a big IF—you train correctly.

Running three times in about a day, even if you’re an experienced runner, requires thoughtful preparation which takes you from where you are right now, fitness-wise, and works you up to running multiple times while building strength and cardiovascular efficiency.

This Crush It Plan helps you do exactly that, and in doing so, gets you perfectly prepared to perform in the (awesome but challenging) Run, Rest and Repeat cycle that is Ragnar.

PREREQS: Prior to starting the 12-week Crush It plan, you should be able to run for 60 minutes without stopping. Taking a walk break is fine now and during the training, but you should be able to complete a solid 60-minute session, as the first long weekend run is 5-6 miles.

FEATURES OF THE PLAN

  • Four runs/week for 12 weeks
  • A variety of workouts, including more intense sessions and easier runs
  • Four opportunities with three workouts about 24 hours to get you ready for Ragnar
  • Two strength-training sessions/week; we provide easy-to-execute circuits
  • One/two optional cross training sessions/week
  • One full rest day weekly, at a minimum
  • One 10-mile run
  • One 10-11-mile run
  • Two 12-mile runs (YOU CAN DO THIS!)

BIGGEST WEEK OF TRAINING: 30-31 miles

TRAINING WITH TEAMMATES? We’ve got sweet discounts for all of you. 

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Product Description

RAGNAR TRAIL RELAY: CRUSH IT includes:

  • A mother-runner-friendly training plan. This 12-week Ragnar plan is (much) more flexible than our hamstrings. Each week, there are one to two optional cross-training sessions and one more intense workout like steady state miles, fartleks, or tempo sessions.

  • Miles of resources. The Train Like a Mother Club provides plenty of accessible resources that will benefit your running and lifestyle. Your registration gets you access to the private site, where you’ll find helpful articles; video demonstrations of strength training moves and running drills that are totally doable (read: less than five minutes! truly!) and will keep you running strong and injury-free.

    You’ll also be able to tune into a handful of Ragnar-training focused podcasts, where Coach Jenn will answer all your individual training questions—and entertain you on your runs. As always, no question is too basic or TMI.

  • Accountability—and camaraderie—galore. In addition to Train Like a Mother Club, you’ll also be invited to join a private Ragnar Challenge on Strava, where you can track your miles, and a private Ragnar Challenge Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherruner teammates. You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

    You’ll also receive a weekly Challenge newsletter, in which we have an advice column from Coach Jenn and Ragnar, gear giveaways galore, and discounts on training essentials. By week 12, you and your teammates will be dialed and ready to take Ragnar by storm!

  • A Training Peaks Account. This comprehensive training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

  • Best.Swag.Bag.Ever. As part of your registration, you will receive a package stocked training essentials, including a tube of Nuun, packets of GU, a pair of Balega socks, and samples of SweatX sports detergent. (Shipping of $6.50 on U.S. orders and $15 for international orders will be added to your registration at checkout to cover the cost of getting these goodies to your mailbox.)

  • Sweet Discounts—and Giveaways—on Races and Gear. Throughout the Challenge, we’ll offer deep discounts on some of our favorite running things, as well as straight-up giveaways.

  • How do I know if this is the right training plan for me?
    Prior to starting the 12-week Crush It plan, you should be able to run for 60 minutes without stopping. Taking a walk break is fine now and during the training, but you should be able to complete a solid 60-minute session, as the first long weekend run is 5-6 miles.

  • FEATURES OF THE PLAN

  • Four runs/week for 12 weeks
  • A variety of workouts, including more intense sessions and easier runs
  • Four opportunities with three workouts about 24 hours to get you ready for Ragnar
  • Two strength-training sessions/week; we provide easy-to-execute circuits
  • One/two optional cross training sessions/week
  • One full rest day weekly, at a minimum
  • One 10-mile run
  • One 10-11-mile run
  • Two 12-mile runs (YOU CAN DO THIS!)
  • BIGGEST WEEK OF TRAINING: 30-31 miles

  • Does the registration fee include a race?
    No. The fee is for the comprehensive training plan, unlimited support, miles of resources, exclusive podcasts, and swag package, which will help you thrive during the Ragnar of your choice.

  • Wait: So I have to pay for this Challenge and Ragnar?
    Yep—and we’ve heard again and again it’s worth it. These programs take the guesswork out of training—the programs tell you exactly what to do on a daily basis—so you can focus on more important things in your life. Plus, we’ll get you logistically prepared for Ragnar with packing tips, van life tricks, and quick recovery strategies.

    Staying committed and motivated during the days, weeks, and, yes, months of training can be ridiculously hard. If you can do that—and these programs are all about accountability and inspiration—race day becomes a celebratory victory lap, not a slog full of self-doubt.

    If you are doing Ragnar Great River, Ragnar Adirondacks, or Ragnar Trail Alafia River, you should have received a discount code from Ragnar for a TLAM program.

    Finally, if you want to round up some teammates to train with, you’ll all be eligible for some big savings.


  • Can you please explain the shipping charges?
    Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic #motherrunners are charged $6.50 for shipping; international #motherrunners are charged $15 for shipping.

  • I’m a father/a mom to a dog/not a #motherrunner. Can I still participate?
    Absolutely! We encourage teams to train together via the Train Like a Mother Club. That way, you’ve supported each other through the ups and downs of twelve weeks of training, and you’ll be able to thrive as a bonded, strong team during Ragnar.

  • What if sign up and realize this isn’t the right training plan for me? 
    We definitely want this to work into your life and your running lifestyle. You can email us within 2 weeks of starting the program and we will set you up with another plan or a credit for an upcoming challenge. We will not be able to issue a straight-up refund.

  • What if I get injured or really sick?
    With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know. We’ll work with you to get you a credit for an upcoming program.

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