5 Tips to Train for the Rhayader 30K

Taking on the Rhayader Round The Lakes 30K?

It’s a challenge — but one that many runners come back to year after year.

The course is hilly, exposed in parts, and usually includes a bit of classic Welsh weather. But that’s all part of the fun!

Here are 5 simple tips to help you train smart:

1. Build Your Mileage Gradually Give yourself time to increase your long runs week by week. A good rule of thumb is to increase your longest run by no more than 10% each week.

2. Run the Hills The 30K route includes some steady climbs, so hill training is key. Add hill repeats to your weekly plan, or just choose hilly routes when possible.

3. Practice Your Nutrition Don’t wait until race day to figure out what fuel works for you. Try different gels, snacks, or drinks during long runs so your stomach is ready.

4. Layer for the Weather The Elan Valley can be windy, wet, or sunny — sometimes all in the same hour. Train in all weathers so you’re ready for anything, and bring layers on the day.

5. Respect the Distance 30K sits in that sweet spot between a half marathon and a full — and it deserves your respect. Taper properly, stay hydrated, and enjoy the experience.