TRAIN FOR THE SPINE RACE WITH BRITAIN’S MOST EXPERIENCED SPINE COACH
Event-specific training plans for the Montane Spine Race, built by a previous Challenger South winner and course record holder, coach to multiple podium finishers at all distances, as well as those in the middle and back of the pack. These are not generic ultra marathon plans, these are the real thing.
WHAT THE SPINE RACE ACTUALLY DEMANDS
The Spine Race is decided long before fitness runs out. It is decided by the things a generic plan never trains. Train the specifics of the race, not just the distance.
01 LOAD CARRIAGE
A progressive pack-carriage plan that builds from nothing to race weight, so your body learns to carry the load.
02 BOG & TERRAIN
Hip and adductor strength and terrain-specific work to haul your feet out of peat hag and flagstone.
03 DESCENDING
Eccentric leg strength to protect your quads over the long descents that wreck the under-prepared.
04 NIGHT & SLEEP
Night-navigation outings and a full overnight dress rehearsal, so the dark and the sleep monsters hold no surprises.
THE MOST CREDIBLE SPINE COACH THERE IS
I am Tim Pigott, BSc, MSc - an endurance coach, university lecturer and Chartered Physiotherapist, and I have raced the Spine myself. I won the Challenger South in 2022, setting a new course record at the time. I have since coached runners to podium finishes at every Spine distance, as well as athletes finishing in the middle and at the back of the pack - which on this race simply finishing is a huge achievement.
At HP3 you do not hire a single coach however, you hire a team: physiotherapy, strength and conditioning, nutrition, sleep, and sports psychology all under one roof. These Spine race plans are where all that expertise comes together.
BUILD YOUR SPINE PLAN
Three steps, base to post. Find where you sit now and we will tell you exactly what to train.
The honest test: if you have finished a 100-mile ultra or have real multi-day experience and hold a 60-80km weekly base, start at step 02. If not, start at step 01 and lay the foundations. Still unsure? Get in touch.
01
BUILD A BASE
Lay the foundation first with 6 or 12-week base block
02
TRAIN FOR THE RACE
The event-specific plan that takes a prepared runner to the start line ready.
ADD STRENGTH
Pick the relevant strength plan for you - home base or gym based. These slot onto the plan’s open strength days.
03
RECOVER STRONG
Don’t crash after the finish. A structured recovery plan that protects the fitness you fought for.
THE SPINE RACE TRAINING SYSTEM
12-Week Base: Trail / Ultra
Threshold-HR structured base to build consistency and the engine before an event-specific block. Repeatable as many times as you need.
Base Phase: Ultra / Trail Block
A six-week on-ramp into structured training with a progressive plyometric, core and glute programme. Repeatable.
Not race-ready yet?
Start here if you are not yet running 4 to 5 times a week with a comfortable 60 to 90 minute long run. Build the foundation, then move into the race-specific plan.
Spine Race: Challenger North
Foundation, Build, a race-specific block and a full taper, with deload weeks. Progressive pack carriage, eccentric descent work, gut-training to 60–80 g carb/hr, a night-navigation outing and a full overnight dress rehearsal with your race kit.
Spine Race: Challenger South
Foundation, Build, a race-specific block and a full taper, with deload weeks. Progressive pack carriage, eccentric descent work, gut-training to 60–80 g carb/hr, a night-navigation outing and a four-hour overnight dress rehearsal with the one sleep you'll plan for race day.
Spine Race: FULL WINTER SPINE
The complete 268-mile build from Edale to Kirk Yetholm. Foundation, two Build blocks, a race-specific phase, a Peak and a full taper, with deload weeks throughout. Progressive pack carriage to full race weight, eccentric descent work, gut-training to 60–80 g carb/hr with real food and mid-run shop resupplies, three foot-care tests, an optional night run with sleep-extension and nap rehearsal, and a multi-day overnight expedition rehearsal with a sleep-out in your full race kit.
Spine Race: Sprint South
Foundation, Build, a race-specific block and a taper, with deload weeks. Progressive pack carriage, night running built in early, and a four-hour race simulation that starts in daylight and finishes in the dark to rehearse the single midday-to-small-hours push.
Challenger North — Beginner
For first-timers building toward the North. Coming soon.
Challenger North — Competitive
For the sharp end of the field. Coming soon.
Spine Strength: Home
Bodyweight, a loaded rucksack and bands, no gym. Builds the seven things that keep you moving on the hill across days.
Spine Strength: Gym
Barbell, rack, trap bar and cables. Build real maximal strength, then convert it into multi-day durability.
Not sure?
No gym access? Choose Home. Full gym available? Choose Gym for a bigger strength ceiling. Both run the same Base, Build, Peak and Taper progression alongside your running plan.
Post-Ultra Recovery: HR
A structured return that eases you back in instead of stopping dead or rushing. Cycling by heart rate; swap for any non-impact option.
Post-Ultra Recovery: Power
The same structured return, with cycling guided by %FTP for those training to power.
How long?
Choose 6 weeks for a gentler return with more bike in the first fortnight, or 4 weeks to get back to running sooner.
After winning the challenger south and full spine race race I started having difficulty with injuries. Tim helped me with the psychological aspects of this as well as progressively building strength training which improved my resilience and sped up my post race recovery. I bounced back to second place finishes at the challenger north and sprint south despite the events getting more competitive every year and me not getting any younger. Just the Sprint North to go! Thank you Tim - Tom Hollins
Tim prepared me for the Winter Spine, Challenger North MRT in January 2024. I had previously completed the full winter spine in 2023, and spent the summer training for a Bob Graham Round, only to have to retire at Honister pass. I contacted tim because there must have been something that I was doing wrong in my training. He quickly identified some key aspects, including training too hard. With only 3 months to go I embarked on a training plan which introduced consistency into my running, in addition to some strength and conditioning. It felt like I wasn't running enough or covering large enough distances compared to what I was used to. However, I had one of the best races of my life and came nineteenth out of over a hundred starters, and fourth MRT member. At age 61, i thought this was an incredible achievement and put it down to the new training.Schedule. i can certainly recommend Tim and HP3 for preparing you for your spine race, as he has a wealth of firsthand and practical experience necessary to help you succeed in this quite unique race. - Chris Wright
I really enjoyed the Spine Sprint South. Tim worked with me to develop a plan around my busy life. I didn’t run particularly high mileage however every workout had a purpose. Through the combination of running, s&c and helpful advice, I felt strong and mentally prepared for the race. By the second half I was passing naturally faster runners as the targeted endurance training kicked in.
WHAT’S INSIDE THE PLANS
Structured Foundation, Build, race-specific block and full taper, with deload weeks so you arrive fresh, not flattened.
Every session targeted by % of threshold heart rate and RPE — right whether you train by feel or by data.
A progressive pack-carriage plan, from nothing to race weight.
Spine-specific conditioning: bog and terrain work, eccentric descent training, gut-training to 60–80 g carb/hr, foot-care and kit-test sessions.
An optional night run and a dedicated night-navigation outing — headtorch, night fuelling and the sleep monsters.
The centrepiece: a full overnight dress rehearsal with your race kit.
Weekly coaching guidance, "treadhill" options if you are short of hills, and a race-execution brief on the start line.
Syncs to Garmin, Wahoo, COROS and more via TrainingPeaks structured workouts.
This is a training plan, not a substitute for mountain competence. You are responsible for your own navigation, kit and winter skills. For a plan tailored to your life, terrain and limiters, the next step is a personalised HP3 plan or one-to-one coaching.
FROM CHECKOUT TO START LINE
How it works
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Pick your distance, level and strength option. A free Basic TrainingPeaks account is included.
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The plan loads into your TrainingPeaks calendar and structured workouts sync to your watch or bike computer.
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Follow guided sessions with clear targets and weekly coaching notes. New to TrainingPeaks? Read the setup guide →
COMMON QUESTIONS
FAQ
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No. If you don’t have access to a gym choose the ‘home strength bolt-on’ where you can load up with a rucksack and bands. Or, pick the gym version if you have access to a full gym.
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Begin with a base block to build the engine and durability first, then move into the race-specific plan.
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The plan trains your body and your race execution, but you are responsible for your own navigation, winter skills and mandatory kit. Train within your limits.
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Structured workouts sync to Garmin, Wahoo, COROS and most TrainingPeaks-compatible devices. A free Basic TrainingPeaks account is included.
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Yes. The structure and progression matter more than the exact day; keep the balance of hard and easy similar to the original.
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Use a recovery block so you return to training strong rather than stopping dead or rushing back.
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Plans are covered by the TrainingPeaks refund policy and may, with approval, be exchanged for a plan of equal value from the same author.
