Any training schedule for a long race is a big committment so I try to enjoy it and also make it count, it is personal journey, here are some things that work for me.
Build mileage and intensity progressively with every third or fourth week easier, using a short taper to peak just before the goal race.
Break the plan down into manageable chunks and be flexible.
Start with a base of consistent running, gradually increasing mileage over 3 months.
Build strength over the next 2 months by changing the emphasis of your long runs from miles to time on your feet.
The last effort is intensity with more reps per session or more rep sessions per week, for about a max of 6 weeks.
I use speedwork to help with pace endurance not to turn me into a sprinter.
I build in suitable races but reduce the intensity of rep workouts the week before to help avoid strains, finish the race strongly and maintain mileage.
Taper before the goal race.
Goals
Main goal
Complete the target race through a progressive training schedule with a series of mini goals and a sense of humour.
1st mini goal
Gradually increase weekly mileage to match the start of the schedule avoiding sudden changes in mileage or intensity.
2nd mg
Pre enter the race.
3rd mg
Set out targets for each phase.
4th mg
Introduce monthly back to back long runs splitting my long run mileage over two days.
5th mg
Surprise sessions, something to add a different kind of challenge.
2 comments:
First surprise session tonight, and who lost his sense of humour!
Actually I enjoyed tonight as I hadn't trained on them there hills for a while and had a hatred of them. Tonight was sensibly paced but good hard work. And Stevie jogging behind was a real treat!
Personally I'd like to revisit all our rep sessions every four to six weeks (allows for plenty of variations and guage progress as well as extend the sessions and ourselves by increasing number and length of reps. That should boost confidence as well as increase intensity.
Thoughts?
Agree it's good to vary them, sometimes hard to combine variety with an overall gradual increase.
Balloch Park was good, next time we can put in 5. To increase tonights set you could increase number of reps or Overton road length. Margaret drive can be increased, turn right & continue up to the 1st or 2nd lampost, ouch.
Used to start with 6 Overton Rd hills & build up to 12.
Another route is the Molanbowie Estate, a good variety of hills and just over 20 mins to run them all once.
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