Reek 24hr Challenge Training Plan

Welcome to Marrey training systems tips.
Undertaking a challenge that lasts 24hr is about pacing and judgement.
The body is like a car, feed it and hydrate it and it keeps going, undertaking it on a mountain where you go up and down has its own special effects on the body, going up is about strength and endurance and coming down is more about agility and skill.

By breaking down what is required, its now pretty easy to train for the challenge.
A simple way to know if you are ready for the challenge is to complete 12 climbs at the pace you want to do in the 24hrs Challenge but do this over the duration of a week. The aim is have this fitness gained with 6 weeks to go to the challenge.
The last 6 weeks would be spent working on speed and tapering.

The pace I recommend climbing at in TRAINING would be at 50to 55minutes per climb up and coming down in 30 to 35mins. Up and down in 90mins average total.
To do the challenge we need to have fatigue, night time, change of clothing (socks and inner layers) stretching/massage, food and hydration time built in to every climb.
 
Here is 17 weeks to the challenge date so plenty of time for training.

Week 1 aim to get 4 climbs in 4x90mins = 6hrs total training
Week 2 aim to get 5 climbs or similar = 7.5hrs
Week 3 same as week 2
Week 4 aim to get 6 climbs = 9hrs
Week 5 same as week 4
Week 6 aim to get 7 climbs= 10.5hrs
Week 7 same as week 6
Week 8 recovery week 9 climbs = 13.5hrs
Week 9 same as week 8
Week 10 recovery week 6 climbs or similar
Week 11 climb 12 times at pace required= 24hrs or less.
Week 12 recovery week 4-5climbs or similar
Week 13 aim to climb 7 times
Week 14 aim to climb 8times
Week 15 aim to climb 6 times
Week 16 recovery week 4 climbs or similar
Week 17 aim to do it 3 times, or on a similar climb, last climb 3 days before CHALLENGE DAY July 1st

TipsCut your toe nailsUse glid (Vaseline or similar)on friction areasUse talc powder on skin before putting on socksUse good quality socksUse good quality trail runners or bootsBring spare socks and under garmentsEat a good dinner the night before and pre training meal 3hrs before.Keep hydrated during.Pace yourself, the aim is up and down in about 90mins

Recovery techniquesStretching hold stretch for 1min or longerIce bath within 4hrs of trainingMassage within 24hrsSauna/ steamroom wthin 4hrsNutrition, greens, fruit, veg, omega oils
See www.marreytrainingsystems.com for more tips.