Training & Planning

Stubbornness is the most important characteristic in a WRU participant, not running ability (although it will help).

W e have entrants between 18 and 75 years old. – The most import­ant thing among those that fin­ish and enjoy the event is pre­par­a­tion and train­ing.

Having good and com­fort­able equip­ment is import­ant but it is by no means an altern­at­ive to ded­ic­ated and well-planned train­ing.

You are advised to bal­ance your train­ing and equip­ment atten­tion equally. Those who get a good bal­ance will do bet­ter than those who pay a lot of atten­tion to one, but less to the oth­er.

It is worth listen­ing to and read­ing about the exper­i­ence of oth­er ultra run­ners. Listening to oth­ers (on for­ums or oth­er means) is a great way to avoid easy mis­takes.

You need to work out (prob­ably through tri­al and error) how you will react under the envir­on­ment­al pres­sures and what you can do to react to these.

You must find out what works for you, instead of rely­ing on what oth­ers have to say about cer­tain aspects.

For a multi day ultra mara­thon, a plan is cer­tainly well recom­men­ded. Are you going for a top 10 fin­ish? Are you aim­ing to run the entire way? Or are you look­ing to walk the race and fin­ish?

It is best to stick to your plan once you have decided upon it. If you make changes on the rave you may well be found out quickly by the con­di­tions.


Physical preparation should commence at least 4 months before the start of the race.

For the strong run­ner, weekly mileage should aver­age:

100 + miles.

For those less strong, the goal should be:

30 – 50 miles per week.

You should increase your mileage gradu­ally.

There is no bet­ter way to train than to sim­u­late. As you will be run­ning with a back­pack, it is advised you train with one weigh­ing between 3–5kg.

As your stam­ina grows, increase the weight. Alternating between jog­ging and walk­ing is a good way to do this without get­ting injured.

Make sure you check and check again the con­tents of your back­pack. Everything should have a spe­cif­ic place and you should be able to loc­ate every item with­in your pack. The things you use the most should be the easi­est to get to, so usu­ally at the top.

Experiment with dif­fer­ent ruck­sacks to find out which suits you best.

Training will not only ensure your body gets fit­ter and stronger but it will also toughen up your feet and get them used to the strain.

Needless to say this is an extremely tough race and we leave this up to you to decide upon wheth­er you have what it takes. However, even if you have not run a mara­thon before, that is not a reas­on not to enter, as with train­ing and good pre­par­a­tion you can bring your­self up to the fit­ness level neces­sary to do well in this event


This is a vital part of your preparation and performance. 

You should try and estim­ate how much water you will need and when to drink. It is vitally import­ant that you get used to drink­ing dur­ing your train­ing. Water will be rationed and whilst you will have enough if you plan well, you must not be waste­ful as this will count against you.

Running under the hot sun will mean that you use a lot more salt than nor­mal. When salt levels are too low this can lead to cramp­ing and oth­er issues. Again, make sure you cal­cu­late the amount of salt you will need. ORS (oral rehyd­ra­tion salt) tab­lets are recom­mend. They dis­solve in water and are a great way to replace any lost min­er­als and salts.

How To Enter