Training for the Dragon’s Back Race®

By Paul Tierney from Missing Link Coaching

The Dragon’s Back Race® is a serious physical undertaking that will test most people to their limit. So it helps to have a well-rounded approach to preparation that accounts for this. Here is a brief look at some of the main considerations when designing your training plan:

Structure of training

It’s generally accepted that it is a good idea to train the specific requirements of a race closer to the race and the less specific furthest away. So your long, back-to-back days in the hills do not need to be done all year round. There will be plenty of time for this in the three or four months leading up to the race (though don’t forget to leave time to taper, either). Earlier on, it’s important to build the capacity to handle these longer long runs and to work on other aspects of your fitness (speed, running economy, strength) that will contribute to your overall performance come September. The early part of the year is a great time to work on the elements of the event that are your weakest links - whether it’s power on the climbs, technical descending, using poles, or moving efficiently over multiple climbs and descents.

Build your capacity early on for those long mountain days ©No Limits Photography

The Long Run

Although we mentioned the need to periodise the year’s preparations, the long run is still arguably the most important aspect of your training. Given the demands of the Dragon’s Back Race, it is highly preferable to train on terrain similar to that which will be encountered the week of the race when you can. Better still would be doing your specific long runs on the route itself, when possible. Be aware though that fell-running volume should be built up gradually to avoid injury, if you are used to training on flatter terrain.

Every training plan and every runner is different and so it isn’t really possible to specify distances or times that should be covered in your long run. However, as a general rule of thumb it would be important to build towards doing back-to-back hilly days of at least 5 - 6 hours on 2 to 3 separate weekends in the specific block of training (in the months nearest the race). This affords you the opportunity to experience running on tired legs to condition them to the rigors of the event. You’ll also be able to test your nutrition strategy and race kit, practice mental strategies that will help to control your perception of effort in a positive way and deal with the inevitable problems that occur during long days in the mountains.

Hiking efficiently is an important skill in the Dragon’s Back Race and walking shouldn’t be overlooked in your training. Don’t be afraid to walk during your long run when the terrain dictates. Just because you can run a particular section of the race doesn’t necessarily mean you should. If running for 20 minutes up a hill is going to be more energetically costly than hiking it at a similar pace, it’s important to consider walking to keep your effort level in check. In fact, long hiking days with a well-stocked pack and poles are often better than full days of running, because they have a lower injury risk and are easier to recover from.

Don’t underestimate the importance of hiking on those long days out in training! ©No Limits Photography

Factors outside of physical conditioning

In a race of this length and difficulty it is important to consider multiple factors in your preparation. Being physically well prepared will matter little if your stomach shuts down, if you get too hot/cold, or if your kit fails. Think of the race as an expedition where factors such as your sleep quality, appropriateness of kit, mental preparation, nutrition strategy, skincare (feet) and general well-being will impact hugely on your likelihood of finishing. The race has a high dropout rate and many times it is not physical capability that is the issue.

If you’d like more training advice, a bespoke training plan, and access to talks by experts, why not join our Dragon’s Back Race coaching group for help with your preparation:

Do you have the mental strength to take on the Dragon’s Back Race®? ©No Limits Photography