Your Ragnar Rainier Roadmap — Coach Stéphane

Cumulative elevation · all activities

You've climbed 7,981 ft

Weekly breakdown

Your training phases

Hiking Engine + Running Foundation

Feb 15 – mid April · 9 weeks

In Progress▼

We're leveraging what you already do well: hiking. The goal right now is building durable movement and consistent habits before we increase the workload.

Weekly long trail hike with run segments

3–4 easy runs during the week

Hip, ankle & downhill control strength

Gradually increase time on feet

F45 1–2x/week for cross-training

PT: single-leg strengthening

⚡ Gait analysis · March 17 — tomorrow! Mechanics check before load increases

Phase 1 progressWeek 4 of 9

Goal: Durable movement and a consistent training rhythm.

Vertical Strength

Mid April – mid June · 9 weeks

Up next▼

Now we build your mountain strength. Longer hybrid efforts, dedicated climb and descent sessions.

Longer hybrid hike/run efforts

Dedicated climb sessions

Controlled downhill running

Occasional back-to-back trail days

Goal: Comfortable on climbs and descents without blowing up.

Race-Specific Preparation

Mid June – Aug 22 · 5 weeks

Up next▼

We train for the exact format of Ragnar Rainier — Day 1 three loops back-to-back, Day 2 the Black Loop (18.8 mi, 6,500 ft). Two days, two runners, ~34.7 miles total. Fatigue management, steep terrain, fueling under pressure.

Double-effort days simulating race fatigue

Long mountain effort (16–18 miles)

Dial in your fueling and pacing

Efficient hike/run switching

Goal: You show up knowing how to manage the terrain and the two-day format.

Coach Stéphane

"4 weeks. 51 miles. Nearly 8,000 feet of climbing. You showed up every single week without exception. That's not motivation — that's momentum. Gait analysis is tomorrow. Show up ready."

— Coach Stéphane

Week 4 recap

Mar 8 – 15

Planned runs — executed

🥾

Miles

17.3 mi

Elevation

3,364 ft

Hikes

2 — Poo Poo + new trail

How you felt

Good both days

IT band

Mild tightness Mar 9 · none Mar 15

Weekly training streak

4 active weeks and counting 🔥

Milestones

Phase 1 — Foundation

👟

First activity

🥾

First hike

📅

3 weeks straight

🗺

25 miles

⭐

50 miles

🔥

10 activities

tomorrow!

🎯

Gait certified

🏃

20 runs

🌟

75 miles

Phase 2 — Builder

💯

100 miles

⛰

3k ft one hike

📆

Back-to-back trails

🧗

5k ft one week

⚡

150 miles

🗓

8 weeks straight

Phase 3 — Race Ready

🦅

200 miles

📏

16+ mile effort

🌋

8k ft one week

🏁

Phase 1 complete

🏔

Ragnar finisher

👑

250 miles

Ragnar Trail Rainier

Black Loop · 2-runner team · Crystal Mountain, WA

Day 1: Green + Yellow + Red loops · Day 2: Black Loop 18.8 mi / 6,500 ft

~34.7 mi total · Aug 21–22, 2026

161

days away