How to Train for the Spine Race

Consistency over intensity
The Spine is an expedition race. You can finish it entirely at easy effort. Many competitors fast-walk most of the course. Success comes from consistency, pacing, and self-management, not speed.

Physical training

• Volume: My 12-week build averaged 40–50 miles per week, peaking at 60. 

• The 90% rule: Keep 90% of runs in Zone 2. You’ll spend most of the race walking at a low heart rate; train your body to be efficient there. 

• Double days: I swapped back-to-back long runs for "double days" (30 mins AM / 40 mins PM). This builds volume without the injury risk of running on trashed legs. 

• The pack: Only carry your full race weight (approx. 2.5kg–5kg) on weekly long runs to test nutrition and your skin's reaction to friction. 

12-week block

• Build from ~30 miles to 50 miles per week

• Peak for 2 to 3 weeks at 60+ miles

• Keep 90% of training easy

• One weekly hill strength session

• Peak weeks usually fall in December. Stay flexible but consistent

Taper

• 2 weeks out: ~30 miles

• Race week: ~15 miles

• Train to move efficiently at a low heart rate for very long periods.

• Starting too fast

• Chasing other runners instead of your own plan

• Using lightweight waterproofs

• Ignoring early foot issues

• Under fuelling in cold conditions

• Being rigid with pacing or sleep plans

The Spine rewards patience, preparation, and resilience.

Your mandatory kit is non-negotiable. Kit checks are strict. If you do not have compliant gear, you do not start.

To survive 268 miles in January, you must be a competent mountain person who is comfortable taking total responsibility for your own life.

Every racer is equipped with a GPS tracker and an SOS beacon to alert Mountain Rescue. Your tracker is not a safety net; it is a last resort. You are expected to be able to provide a six-figure grid reference and use a physical map in a whiteout. 

Hypothermia is one of the biggest threats on the course. If you start to feel the cold, you cannot ignore it. You must have a plan: 

• 1. Stop immediately. 

• 2. Layer up with your hard waterproofs and insulated gear. 

• 3. Eat high-calorie food to fuel your internal heater. 

• 4. Seek shelter if necessary (bothies, bus shelters, or your mandatory bivy bag). 

Your sleeping system must be high-quality enough to weather out a storm should you become immobile. This responsibility also extends to your fellow racers. If you come across a competitor in distress, you are expected to stop, provide aid, and manage the situation until help arrives.

With an attrition rate consistently between 45% and 50%, there is a high probability that things will go wrong.

Most importantly, you must know when to withdraw. Pulling out is sometimes the bravest and most responsible decision you can make. It is better to withdraw and recover than to push on and face an injury that sidelines you for six months—or worse. 

The Spine is arguably the best race in the world because of its soul. The Dot Watching army following your progress, the local farmers like Helen at Horneystead Farm offering soup, and the tireless volunteers at 3:00 AM make it magical.

Respect the trail, be adaptable, and keep moving north. The finish line in Kirk Yetholm will humble you in ways you didn't think possible.