General Cocodona 18 Week Strength Program

An 18 week strength program built specifically for runners preparing for Cocodona 250.

Cocodona demands the strength, durability, and resilience to keep moving through hundreds of miles, massive elevation gain, technical terrain, long descents, and the accumulated fatigue that comes with an ultra of this magnitude.

Your running plan builds your aerobic engine. This program builds the body that can handle it.

What To Expect:

2 strength workouts a week for 16 weeks with a 2 week taper.

Program runs Dec 28th, 2026 - April 18th, 2027 with a taper timeline of April 19th- May 1st, 2027.

Program Overview:

Capacity → Strength → Strength + Specificity → Maintain → Taper

Weeks 1–4: Foundation & Capacity

Build tolerance to strength training

Weeks 5–10: Maximum Strength

Increase force production

Weeks 11–14: Ultra-Specific Strength

Maintain strength + improve fatigue resistance

Weeks 15–16: Strength Maintenance

Maintain adaptations while minimizing fatigue

Weeks 17–18: Taper

Reduce fatigue, maintain neuromuscular readiness

Race: Cocodona 250

Execute

Loading Framework

1. Maximum force

2. Single-leg strength

3. Calf + foot capacity

4. Eccentric capacity

5. Reactive strength

6. Trunk + hip stability