Intent – Fan Dance Pacing Day
The Fan Dance is not just a fitness test — it’s a pacing, movement and nervous-system test. With 35 lb, 14 miles and nearly 1,000 metres of elevation, most people who struggle don’t do so because they’re unfit, but because they misjudge effort, transitions and rhythm, especially early in the event.
If you’ve been following my posts and training tips over the months — about flow, CNS control, leg durability, pacing, hill economy and load tolerance — this is the day where all of that starts to make sense. This is where the training stops being abstract and becomes something you can feel in your body. If you get this wrong it will be a hard day!
This day is designed to show you how the Fan Dance actually needs to be moved through, and how to apply everything you’ve been building:
The aim isn’t to thrash yourself — it’s to learn how to move at a strong, sustainable effort that lets you keep running when others are fading. Build the engine , then find the gears.
How the Fan Dance breaks down
The course has a very clear rhythm, and we’ll train that rhythm on the day.
Phase 1 – The opening climb (first ~2 miles)
This is where people usually waste their race. We’ll work on climbing smoothly and economically, keeping breathing and heart rate under control rather than burning matches early.
Phase 2 – The long descent to halfway (~5 miles)
This is where good runners make time. You’ll learn how to run downhill with relaxed posture and cadence, letting gravity work for you without smashing your quads or frying your nervous system.
Phase 3 – The return climb to the Fan (the hardest section)
This is where pacing and CNS control matter most. We’ll practise how to switch cleanly from downhill back into uphill work, using the right mix of power-walking and running without losing rhythm.
Phase 4 – The final descent (~2 miles)
This is where the people who paced well can run strong to the finish. If you’ve managed your effort properly, this section becomes an opportunity, not a struggle.
What this day gives you
By the end of this day you’ll understand:
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What the Fan Dance should feel like at each stage
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How to apply your training progression in real terrain
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How to stay in flow instead of fighting the course
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How to protect your legs and CNS so you can finish fast
This is the day where everything you’ve been building — strength, endurance, pacing and nervous-system control — comes together.
What to Expect
These are great, chilled, high-value training days designed to build confidence in:
Throughout the day I’ll cover:
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Nutrition and fuelling
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Hydration strategies
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Exercise science
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Kit choices and packing
These are skills that help not only in endurance events, but also in hiking, mountain days, and outdoor adventures with family.
You’ll also learn:
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How to pack your kit properly
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What equipment actually matters
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How to look after yourself in harsh conditions
This is the same mindset and kit approach used on Trident Adventure expeditions and in the Brecon Beacons during high-exposure days.
Fitness Level
You should be comfortable with:
The day will be approximately:
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60% running
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40% brisk walking
Total distance will be 12–14 miles, over hill terrain, either unweighted or with weight, depending on your experience.
If you’re unsure whether this is suitable for you, just ask.
Joining Instructions
A WhatsApp group will be created a few days before the event.
If you are not already an EOF member, message:
Nick – 07855 468103
so you can be added.
Kit List
Essential
(If you are new or at a basic level, someone can help carry some kit. If you’re missing anything, speak to me in advance — don’t worry.)
Clothing worn
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Trousers, boots or trail trainers, socks
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Synthetic top (long sleeve in winter, short sleeve in summer)
Carried
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Day sack or bergen (must be able to carry weight if needed)
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Waterproof jacket
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Windproof lightweight jacket with hood
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Windproof & waterproof gloves
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Hat plus a spare warm beanie
Lifesaver kit (in your pack)
Food & Water
Admin
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Phone (fully charged, WhatsApp installed)
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Basic first-aid kit (bandage, zinc oxide or physio tape, ibuprofen, paracetamol)
Non-Essential (Recommended)
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Lightweight sleeping bag or emergency blanket
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Map of the area (in waterproof case – Ortlieb are excellent)
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Compass (Silva in degrees & mils is ideal)
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Waterproof bags (main compartment + side pockets)
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Battery pack
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Energy drink powder
Navigation Equipment (Optional not essential)
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Waterproof map case (with paracord attached to belt loop)
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Compass (also with paracord)
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Map: OS Landranger 160 – Brecon Beacons (or relevant area)
I’ll show you how to fold and use it properly on the day — just remind me.
Location
The location is provided on the booking page. Please make sure you know where it is — signal drops as you approach the village. Full confirmation will be posted in the WhatsApp group a few days before.
Important Note
This is a voluntary, informal outdoor training day involving running and walking over uneven ground, hills and natural terrain, with the option to carry weight. Conditions may include mud, wet ground, cold, heat, wind and reduced visibility. Everyone takes part at their own risk and is responsible for their own fitness, safety, pacing and equipment.
If you are new to weighted training, unsure of your fitness, or have any injuries or medical conditions, please speak with Nick before the day so load and intensity can be adjusted.
