Start with the race and your current training
Review your chosen format and its requirements, then compare them with what you currently practise. Running, station technique, strength and transitions all contribute, but they need not receive equal time in every week.
A plan should fit your experience, strengths, unfamiliar tasks and schedule. There is no preparation duration that guarantees readiness for everyone.
Build running consistency
The race repeatedly returns to running after station work. Develop a manageable running routine and then introduce appropriate changes in pace or transitions. Avoid adding every new demand at once.
Record the context of a pace: a fresh run and a run after loaded lunges are different tasks. See the running guide.
Use other endurance work deliberately
The SkiErg and rower let you practise relevant station skills and measurable endurance work. They can vary a session, but machine training does not reproduce every demand of running.
Choose the task and intensity for a reason rather than assuming harder always means more useful.
Develop strength and movement control
Prepare the loaded tasks you will encounter, including sled work, carries and lunges. General strength work can support the plan, while specific equipment practice teaches its own positions and transitions.
Separate technical learning from a demanding mixed workout when that helps preserve control. Review load and volume alongside other leg and trunk work in the week.
Introduce transitions and simulations
Combine selected runs and stations to practise how they affect each other. Begin with a manageable part of the sequence and a clear purpose, such as pacing or equipment transitions.
A full simulation can require substantial recovery. Repeating it frequently may interfere with other training, so place it deliberately rather than making every session a race rehearsal.
Prepare the practical and mental task
Set an achievable race goal and practise a repeatable routine. Prepare equipment, route knowledge and communication with teammates. Note how you respond when a station takes longer than expected and plan how to resume calmly.
Review the plan over time
Log the session, loads, movements and recovery alongside the result. A more consistent pace or smoother station transition can be useful progress even without a faster complete simulation.
Adjust the plan as experience develops. Use the division guide and station guide to keep the task clear.
Before race day
Check the current official rules and event instructions. Practise with familiar clothing and equipment, organise travel and leave room for recovery in the final preparation.
If you are new to the format, start with the beginner guide rather than copying another athlete’s training schedule.
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