Lost Pines 200K Training Plan
August 26, 2026 → January 16–17, 2027 · 21-Week Build
Race format (confirmed): Lost Pines 200K is a lap-format ultra on the North-South Trailway at Lake Bastrop, TX — relatively flat, fast footing, packed dirt/sand/rock with pine-needle stretches. Same course and same required pace as the 250K, but shorter, with one overnight instead of two and a full-distance final lap rather than a short closer.
| Detail | Spec |
|---|---|
| Distance | 124 miles (200K) — eight 14-mile out-and-back laps + one 12-mile final lap |
| Time allowed | 36 hours |
| Start | Saturday, Jan 16, 2027, 7:00 AM |
| Final cutoff | Sunday, Jan 17, 2027, 7:00 PM |
| Required pace | ~17:24/mile (3.4 mph) average, including all stops, for every lap — including the last |
| Overnight stretch | One — laps 5–6 (Saturday night into Sunday morning) |
| Aid stations | Start/finish area only — each 14-mile lap is self-sufficient between aid |
| Weight requirement | None for the 200K (ruck weight rules apply only to the separate Ruck division) |
| Weather | January in Central Texas — 40s–50s°F mornings, 50s–60s°F afternoons. Headlamp required overnight. |
What this race actually demands: 17:24/mile is a strong, sustained power-hiking pace — very achievable for a trained ultrarunner, but with little margin for long breaks or a bad low, since it applies uniformly to every lap, including the final 12-mile one. Unlike the 250K, there’s no short “cruise to the finish” — you need to hold pace on tired legs right to the line. The core training targets are:
- Power-hiking economy and speed at your target pace
- Multi-day durability, though less extreme than the 250K — most finishers complete in 24–32 hours
- One night of sleep deprivation, executed well
- Self-sufficient fueling/hydration across 14-mile stretches with no mid-lap aid
- Finishing strong — training must include holding goal pace late, not just surviving to a short final stretch
Plan at a Glance
| Phase | Weeks | Dates | Weekly Volume | Focus |
|---|---|---|---|---|
| 1. Base Rebuild & Assessment | 1–4 | Aug 24 – Sep 20 | 40–50mi (65–80km) | Aerobic base, power-hike mechanics, gear/vest audit |
| 2. Volume Build | 5–10 | Sep 21 – Nov 1 | 50–65mi (80–105km) | Back-to-back long days, hike/jog pacing at goal speed |
| 3. Race-Specific Prep | 11–16 | Nov 2 – Dec 13 | 60–72mi (95–115km) | 2-day back-to-backs, one overnight rehearsal, 14-mile self-sufficient carries |
| 4. Peak & Dress Rehearsals | 17–18 | Dec 14 – Dec 27 | 65–78mi (105–125km) | Full simulation ending in a hard finish, not an easy cruise |
| 5. Taper | 19–20 | Dec 28 – Jan 11 | 22–35mi (35–55km) | Recovery, foot prep, logistics |
| Race Week | — | Jan 12–17 | — | Lost Pines 200K: starts Sat Jan 16, 7:00 AM |
Phase 1: Base Rebuild & Assessment (Weeks 1–4)
Goal: Confirm your aerobic engine and feet/joints can handle sustained low-intensity effort at volume.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 (Aug 24) | Rest | 7mi easy | Strength + 5mi | Rest | 7mi easy | 14mi hike/jog @ goal pace | 8mi recovery | ~41mi |
| 2 (Aug 31) | Rest | 7mi easy | Strength + 5mi | Rest | 7mi easy | 16mi hike/jog | 9mi recovery | ~44mi |
| 3 (Sep 7) | Rest | 8mi easy | Strength + 6mi | Rest | 7mi easy | 18mi hike/jog | 9mi recovery | ~48mi |
| 4 (Sep 14) — Deload | Rest | 7mi easy | Strength + 5mi | Rest | Rest | 12mi easy | 7mi recovery | ~31mi |
Key actions this phase: - Nail down your 17:24/mile power-hiking form now — hip drive, arm swing, cadence. This is a skill you want automatic well before the final lap, when you’ll need it most tired. - Get a gait/footwear screening — at 24+ hours on feet, shoe fit and sock system matter enormously. Consider sizing up a half-size for swelling. - Establish strength routine: 2x/week, hips/glutes/ankles/foot intrinsics — durability over speed. - Start building your nutrition-carry system: aid is only every 14 miles, so test running vests/packs with 1.5–2L capacity plus a full lap’s calories.
Phase 2: Volume Build (Weeks 5–10)
Goal: Build weekly volume and train at your actual goal race pace, not just “long and easy.”
| Week | Key Workout | Back-to-Back Long Day | Weekly Total |
|---|---|---|---|
| 5 (Sep 21) | 14mi @ goal pace exactly (17:24/mi), lap simulation | Sat 16mi / Sun 10mi | ~50mi |
| 6 (Sep 28) | Power-hike hill session, steep incline focus | Sat 18mi / Sun 12mi | ~53mi |
| 7 (Oct 5) | 14mi goal-pace lap, self-carried nutrition only | Sat 20mi / Sun 14mi | ~57mi |
| 8 (Oct 12) | Long tempo hike, negative split | Sat 22mi / Sun 16mi | ~61mi |
| 9 (Oct 19) — Deload | Easy aerobic only | Sat 12mi / Sun 9mi | ~34mi |
| 10 (Oct 26) | Double 14mi laps back-to-back (28mi) at goal pace | Sun 14mi recovery | ~62mi |
Key actions this phase: - From week 5 on, do at least one run/hike per week at your exact target pace (17:24/mi) — internalize what “on pace, sustainable” feels like. - Practice carrying everything you need for a full 14-mile stretch (water, calories, blister kit) with zero outside support. - Since your race ends with a full 12-mile lap rather than a short closer, start practicing finishing long sessions with a final push at pace, not a fade — train your brain to expect a real effort at the end, not a coast.
Phase 3: Race-Specific Prep (Weeks 11–16)
Goal: Build durability for a ~24–32 hour effort and rehearse the one overnight stretch the race will demand.
| Week | Key Workout | 2-Day Back-to-Back Block | Overnight Component | Weekly Total |
|---|---|---|---|---|
| 11 (Nov 2) | 14mi goal-pace lap, self-sufficient | Sat 22mi / Sun 16mi | Sat run finishes after dark | ~60mi |
| 12 (Nov 9) | Back-to-back 18mi + 18mi | Sat 18mi / Sun 18mi | — | ~62mi |
| 13 (Nov 16) | 2-day block finishing with a hard effort: Sat 22mi easy-moderate / Sun 18mi with last 6mi at goal pace | — | Sat evening finish in dark | ~66mi |
| 14 (Nov 23) — Deload | Easy aerobic, foot/mobility focus | Sat 12mi / Sun 9mi | — | ~36mi |
| 15 (Nov 30) | Overnight simulation: 9pm–4am continuous hike/jog at goal pace, self-carried nutrition | Sun 12mi easy recovery | Full overnight block | ~55mi |
| 16 (Dec 7) | Race-pace long day with a strong final push (simulating your 12-mile closing lap) | Sat 26mi (last 8mi at pace) / Sun 14mi | — | ~62mi |
Key actions this phase: - You only need to rehearse one overnight stretch for the 200K — week 15’s session covers this. Don’t over-invest in multi-night simulations; that fatigue-management pattern belongs to the 250K, not this race. - 2-day back-to-back blocks matter more here than 3-day blocks — prioritize quality (goal pace held on tired legs) over sheer consecutive days. - Rehearse your full lap routine at the start/finish: refuel, gear check, back out — efficiency here matters across 9 total laps. - Specifically practice finishing hard: since your last lap is a full 12 miles at required pace, your final long training runs should end with a real effort, not a shuffle-in.
Phase 4: Peak & Dress Rehearsals (Weeks 17–18)
Goal: One true full-scale simulation of race demands — pace, self-sufficiency, one overnight, and a strong finish — before tapering.
| Week | Fri | Sat | Sun | Notes |
|---|---|---|---|---|
| 17 (Dec 14) | 8mi easy | 28mi (two laps) at exact goal pace, full race kit, self-carried nutrition | 16mi recovery | Primary dress rehearsal |
| 18 (Dec 21) | 8mi easy | 18mi starting 6pm, into full darkness, simulating an overnight lap | 12mi, last 6mi at goal pace | Practice finishing strong, not fading |
Dress rehearsal checklist: - Race shoes (broken in, sized for swelling) plus a backup pair/size - Full nutrition and hydration carried exactly as you would per 14-mile lap — no assumed resupply - Headlamp + backup light with fresh batteries - Layering system tested across the 40s°F–60s°F daily swing, plus overnight cold - Blister/foot-care kit tested under real fatigue - Your pacing plan written down: target lap splits with a buffer above the 17:24/mile cutoff pace — remember your final lap is full-length, so don’t plan to coast it in
Phase 5: Taper (Weeks 19–20)
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 19 (Dec 28) | Rest | 6mi easy | Strength (light) | 5mi easy | Rest | 10mi easy w/ vest | 7mi easy | ~28mi |
| 20 (Jan 4) | Rest | 5mi easy | Rest | 4mi w/ strides | Rest | 7mi easy | Rest | ~16mi |
Final week before race (Jan 12–15): - 2–3 short shakeout efforts (20–30 min), nothing over 5mi - Full gear check: primary + backup shoes, headlamp/batteries, vest, layering system, nutrition sorted by lap - Prioritize sleep banking — arrive well-rested, since you’ll go through one full night without real sleep - Write out your target lap-by-lap split sheet based on the official cutoffs below, with special attention to holding pace on the final 12-mile lap - Confirm logistics: Lake Bastrop South Shore Park, Bastrop, TX — arrive Jan 15 to settle in before the Saturday 7:00 AM start
Official 200K lap cutoffs (wall-clock, posted at lap-in table):
| Lap | Distance | Cumulative | Cutoff |
|---|---|---|---|
| 1 | 14mi | 14mi | 11:04 AM Sat |
| 2 | 14mi | 28mi | 3:08 PM Sat |
| 3 | 14mi | 42mi | 7:12 PM Sat |
| 4 | 14mi | 56mi | 11:15 PM Sat |
| 5 | 14mi | 70mi | 3:19 AM Sun (overnight) |
| 6 | 14mi | 84mi | 7:23 AM Sun (overnight) |
| 7 | 14mi | 98mi | 11:27 AM Sun |
| 8 | 14mi | 112mi | 3:31 PM Sun |
| 9 (final) | 12mi | 124mi | 7:00 PM Sun — race cutoff |
You must check out for the final 12-mile lap by 3:31 PM Sunday (the same moment lap 8’s cutoff lands) to be scored a finisher. From that check-out you have 3 hours 29 minutes to cover the final 12 miles — a real effort, not a stroll. Miss any lap cutoff and you’re pulled and scored at your last completed lap.
Cross-Cutting Priorities (All Phases)
- Pace discipline over speed: 17:24/mile is achievable for a trained ultrarunner but leaves little margin, especially on the full-length final lap. Bank a buffer early (aim for 15:30–16:30/mile average while fresh).
- Foot care is race-day priority #1: more finishers are lost to feet than fitness at this duration. Practice your full foot-care routine — socks, lube, tape, shoe rotation — under real fatigue in training.
- One night, executed well: you only face one overnight stretch, so use week 15’s rehearsal to dial in exactly how you’ll manage the 3:19 AM–7:23 AM window — clothing, caffeine timing, mental strategy.
- Finish strong, not just survive: unlike the 250K’s short closing lap, your race ends with a full 12 miles at pace. Every peak-phase long run should practice holding effort at the end, not fading into it.
- Self-sufficiency between aid: every long run from Phase 2 onward should include carrying your own full nutrition/hydration load for the distance.
- Strength training: 2x/week throughout, tapering to 1x/week in Phase 4–5.
- Sleep & recovery in training: 7–9 hours/night remains the priority outside your one rehearsed overnight session.
This plan is built specifically around the confirmed Lost Pines 200K lap format (eight 14-mile laps + one 12-mile final lap, 36-hour limit, ~17:24/mile required pace, one overnight stretch) and assumes a current 50K+ fitness base. If you’re deciding between the 200K and 250K, the biggest practical differences are one overnight vs. two, and a hard 12-mile finish vs. a short 1-mile closer — train accordingly.
Lost Pines 250K Training Plan
August 26, 2026 → January 16–19, 2027 · 21-Week Build
Race format (confirmed): Lost Pines 250K is a lap-format ultra on the North-South Trailway at Lake Bastrop, TX — relatively flat, fast footing, packed dirt/sand/rock with pine-needle stretches.
| Detail | Spec |
|---|---|
| Distance | 155 miles (250K) — eleven 14-mile out-and-back laps + one 1-mile closing lap |
| Time allowed | 36 hours |
| Start | Saturday, Jan 16, 2027, 7:00 AM |
| Final cutoff | Monday, Jan 19, 2027, 7:00 AM |
| Required pace | ~17:24/mile (3.4 mph) average, including all stops, for laps 1–11 |
| Overnight stretches | Two — laps 5–6 (Sat night→Sun morning) and laps 9–10 (Sun night→Mon morning) |
| Aid stations | Start/finish area only — each 14-mile lap is self-sufficient between aid |
| Weight requirement | None for the 250K (ruck weight rules apply only to the separate Ruck division) |
| Weather | January in Central Texas — 40s–50s°F mornings, 50s–60s°F afternoons. Headlamp required both nights. |
What this race actually demands: 17:24/mile is a strong, sustained power-hiking pace — well within reach for a trained ultrarunner, but with almost no margin for long breaks, extended aid-station time, or a bad low. The real training targets are:
- Power-hiking economy and speed — you’ll spend more time hiking briskly than running
- Multi-day durability — up to 36 hours on feet, most athletes finishing in 28–34 hours
- Two nights of sleep deprivation, not one
- Self-sufficient fueling/hydration across 14-mile stretches with no mid-lap aid
- Foot care — blisters, swelling, and trench-foot-type issues are the #1 DNF cause at this distance/duration, not cardiovascular fitness
Plan at a Glance
| Phase | Weeks | Dates | Weekly Volume | Focus |
|---|---|---|---|---|
| 1. Base Rebuild & Assessment | 1–4 | Aug 24 – Sep 20 | 45–55mi (70–90km) | Aerobic base, power-hike mechanics, gear/vest audit |
| 2. Volume Build | 5–10 | Sep 21 – Nov 1 | 55–70mi (90–115km) | Back-to-back long days, hike/jog pacing at goal speed |
| 3. Race-Specific Prep | 11–16 | Nov 2 – Dec 13 | 65–80mi (105–130km) | Multi-day back-to-backs, overnight execution, 14-mile self-sufficient carries |
| 4. Peak & Dress Rehearsals | 17–18 | Dec 14 – Dec 27 | 70–85mi (115–140km) | Full simulation: 2-day block replicating lap pacing + one overnight |
| 5. Taper | 19–20 | Dec 28 – Jan 11 | 25–40mi (40–65km) | Recovery, foot prep, logistics |
| Race Week | — | Jan 12–19 | — | Lost Pines 250K: starts Sat Jan 16, 7:00 AM |
Phase 1: Base Rebuild & Assessment (Weeks 1–4)
Goal: Confirm your aerobic engine and feet/joints can handle sustained low-intensity effort at volume.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 (Aug 24) | Rest | 8mi easy | Strength + 5mi | Rest | 8mi easy | 14mi hike/jog @ goal pace | 8mi recovery | ~43mi |
| 2 (Aug 31) | Rest | 8mi easy | Strength + 6mi | Rest | 8mi easy | 16mi hike/jog | 10mi recovery | ~48mi |
| 3 (Sep 7) | Rest | 10mi easy | Strength + 6mi | Rest | 8mi easy | 18mi hike/jog | 10mi recovery | ~52mi |
| 4 (Sep 14) — Deload | Rest | 8mi easy | Strength + 5mi | Rest | Rest | 12mi easy | 8mi recovery | ~33mi |
Key actions this phase: - Nail down your 17:24/mile power-hiking form now — this is a skill (hip drive, arm swing, cadence) as much as fitness. Practice it on every long run, not just at the end when you’re tired. - Get a gait/footwear screening — at 30+ hours on feet, shoe fit and sock system matter more than almost anything else. Consider sizing up a half-size for swelling. - Establish strength routine: 2x/week, hips/glutes/ankles/foot intrinsics — durability over speed. - Start building your nutrition-carry system: since aid is only every 14 miles, test running vests/packs with 1.5–2L capacity plus a full lap’s worth of calories.
Phase 2: Volume Build (Weeks 5–10)
Goal: Build weekly volume and start training at your actual goal race pace, not just “long and easy.”
| Week | Key Workout | Back-to-Back Long Day | Weekly Total |
|---|---|---|---|
| 5 (Sep 21) | 14mi @ goal pace exactly (17:24/mi), treat as a lap simulation | Sat 18mi / Sun 12mi | ~55mi |
| 6 (Sep 28) | Power-hike hill session, steep incline focus | Sat 20mi / Sun 14mi | ~58mi |
| 7 (Oct 5) | 14mi goal-pace lap + self-carried nutrition only | Sat 22mi / Sun 16mi | ~62mi |
| 8 (Oct 12) | Long tempo hike, negative split | Sat 24mi / Sun 18mi | ~66mi |
| 9 (Oct 19) — Deload | Easy aerobic only | Sat 14mi / Sun 10mi | ~38mi |
| 10 (Oct 26) | Double 14mi laps back-to-back (28mi) at goal pace | Sun 16mi recovery | ~68mi |
Key actions this phase: - From week 5 on, do at least one run/hike per week at your exact target pace (17:24/mi) so your body internalizes what “on pace, sustainable” feels like — this is different from your normal easy or tempo pace. - Practice carrying everything you need for a full 14-mile stretch (water, calories, blister kit) with zero outside support — this is exactly what race day looks like between aid stations. - Begin testing your overnight nutrition plan: what do you want to eat/drink at hour 20 vs. hour 5? Preferences shift substantially with fatigue.
Phase 3: Race-Specific Prep (Weeks 11–16)
Goal: Build true multi-day durability and rehearse both overnight stretches the race will demand.
| Week | Key Workout | Multi-Day Block | Overnight Component | Weekly Total |
|---|---|---|---|---|
| 11 (Nov 2) | 14mi goal-pace lap, self-sufficient | Sat 24mi / Sun 18mi | Sat run finishes after dark | ~64mi |
| 12 (Nov 9) | Back-to-back 20mi + 20mi | Sat 20mi / Sun 20mi | — | ~68mi |
| 13 (Nov 16) | 3-day block: Fri 18mi / Sat 22mi / Sun 16mi, all at goal pace | — | Fri evening finish in dark | ~74mi |
| 14 (Nov 23) — Deload | Easy aerobic, foot/mobility focus | Sat 14mi / Sun 10mi | — | ~40mi |
| 15 (Nov 30) | Overnight simulation #1: 9pm–4am continuous hike/jog at goal pace, self-carried nutrition | Sun 12mi easy recovery | Full overnight block | ~60mi |
| 16 (Dec 7) | Overnight simulation #2: Sat evening into Sunday early AM, 6 hours at goal pace | Sat + overnight = ~22mi / Sun 14mi | Second overnight rehearsal | ~66mi |
Key actions this phase: - By week 13, you should be comfortable stringing together 3 consecutive days of real volume — this is the single best predictor of surviving 30+ hours on feet. - Do two separate overnight training sessions (weeks 15 and 16) since the race itself has two overnight stretches — don’t just rehearse one and assume the second will be fine. The second night on tired legs is a very different experience. - Rehearse your full lap routine: arrive at start/finish, refuel, gear check, head back out — get efficient, since dawdling at aid adds up across 11 laps. - Foot care dress rehearsal: practice re-taping, sock changes, and shoe swaps mid-effort, not just at the start.
Phase 4: Peak & Dress Rehearsals (Weeks 17–18)
Goal: One true full-scale simulation of race demands — pace, self-sufficiency, and an overnight — before tapering.
| Week | Fri | Sat | Sun | Notes |
|---|---|---|---|---|
| 17 (Dec 14) | 10mi easy | 28mi (two laps) at exact goal pace, full race kit, self-carried nutrition | 18mi recovery | This is your primary dress rehearsal |
| 18 (Dec 21) | 10mi easy | 20mi starting 6pm, running/hiking into full darkness, simulating a lap-in-the-dark | 14mi easy recovery | Last big block before taper |
Dress rehearsal checklist: - Race shoes (broken in, sized for swelling) plus at least one backup pair/size for a mid-race change - Full nutrition and hydration carried exactly as you would per 14-mile lap — no assumed resupply - Headlamp + backup light with fresh batteries, tested for multi-hour use - Layering system tested across the full 40s°F–60s°F daily swing, plus overnight cold - Blister/foot-care kit tested under real fatigue, not just packed and hoped for - Your pacing plan written down: target lap splits that keep you comfortably ahead of the 17:24/mile cutoff pace, with a buffer for aid-station time and any rough patches
Phase 5: Taper (Weeks 19–20)
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 19 (Dec 28) | Rest | 6mi easy | Strength (light) | 5mi easy | Rest | 12mi easy w/ vest | 8mi easy | ~31mi |
| 20 (Jan 4) | Rest | 5mi easy | Rest | 5mi w/ strides | Rest | 8mi easy | Rest | ~18mi |
Final week before race (Jan 12–15): - 2–3 short shakeout efforts (20–30 min), nothing over 5mi - Full gear check: primary + backup shoes, headlamp/batteries, vest, layering system, nutrition sorted by lap - Prioritize sleep banking — you won’t get real sleep for up to 36 hours during the race, so arrive well-rested, not just tapered - Write out your target lap-by-lap split sheet based on the official cutoffs below - Confirm logistics: Lake Bastrop South Shore Park, Bastrop, TX — arrive Jan 15 to settle in before the Saturday 7:00 AM start
Official 250K lap cutoffs (wall-clock, posted at lap-in table):
| Lap | Distance | Cumulative | Cutoff |
|---|---|---|---|
| 1 | 14mi | 14mi | 11:04 AM Sat |
| 2 | 14mi | 28mi | 3:08 PM Sat |
| 3 | 14mi | 42mi | 7:12 PM Sat |
| 4 | 14mi | 56mi | 11:15 PM Sat |
| 5 | 14mi | 70mi | 3:19 AM Sun (overnight) |
| 6 | 14mi | 84mi | 7:23 AM Sun (overnight) |
| 7 | 14mi | 98mi | 11:27 AM Sun |
| 8 | 14mi | 112mi | 3:31 PM Sun |
| 9 | 14mi | 126mi | 7:35 PM Sun (overnight) |
| 10 | 14mi | 140mi | 11:39 PM Sun (overnight) |
| 11 | 14mi | 154mi | 3:43 AM Mon |
| 12 (final) | 1mi | 155mi | 7:00 AM Mon — race cutoff |
You must check out for the final 1-mile lap by 3:43 AM Monday to be scored a finisher; miss any lap cutoff and you’re pulled and scored at your last completed lap.
Cross-Cutting Priorities (All Phases)
- Pace discipline over speed: 17:24/mile is achievable for a trained ultrarunner but leaves little margin. Bank a buffer early (aim for 15:30–16:30/mile average while fresh) so fatigue and aid stops later don’t push you toward the cutoff.
- Foot care is race-day priority #1: more finishers are lost to feet than fitness at this duration. Practice your full foot-care routine — socks, lube, tape, shoe rotation — under real fatigue in training, not just in theory.
- Two nights, not one: train for both overnight stretches specifically. The second night on cumulative fatigue is a different physiological challenge than the first.
- Self-sufficiency between aid: every long run from Phase 2 onward should include carrying your own full nutrition/hydration load for the distance, since race day offers no mid-lap support.
- Strength training: 2x/week throughout, tapering to 1x/week in Phase 4–5. Prioritize hip, glute, and foot/ankle durability over raw power.
- Sleep & recovery in training: 7–9 hours/night is still the priority outside of your two rehearsed overnight sessions — you’re training durability, not chronic sleep deprivation.
This plan is built specifically around the confirmed Lost Pines 250K lap format (eleven 14-mile laps + 1-mile closer, 36-hour limit, ~17:24/mile required pace, two overnight stretches) and assumes a current 50K+ fitness base. Adjust volume down if you’re newer to back-to-back multi-day efforts, and prioritize the overnight and foot-care rehearsals above raw mileage if you have to choose.
