| Increasing your
Base Level Fitness |
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We will make the assumption that
potential endurance running
participants have completed 2-3
previous distance running and
already have some level of base
fitness with which to work. Base
fitness refers to the fundamental
endurance capability you depend on
during extended periods of exercise.
This is developed by gradually
increasing your training volume and
exercising for progressively longer
periods.
Do not make sudden dramatic changes
to a training regime as this
increase the chances of sustaining
an injury, which is likely to have a
negative effect on your fitness than
taking the extra time to adjust
gradually to a new program?
Establishing a solid foundation is
essential when developing serious
endurance fitness for endurance
running. A solid base level of
fitness should be in place three or
four months before the event. By
progressively increasing the
frequency with which you train and
extending the duration of exercise
your base level fitness can be
improved. For base level fitness
training intensity is less important
than the ability to maintain steady
state exercise for prolonged
periods.
You are trying to increase the
capability of the cardiovascular
system to perform thus improving
aerobic capacity (e.g. by improving
oxygen uptake, oxygen carrying
capacity, lung capacity etc) in
addition to maximizing the ability
of muscular slow twitch fibers (e.g.
ability to utilize fat as the
primary fuel source, developing the
ability to metabolize lactic acid,
developing the ability to produce
less lactic acid, clearing
metabolites more effectively, etc).
Be sure to get plenty of rest. It is
the rest after training sessions
that improves your ability as an
athlete– not while you are training.
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| Training Plan |
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Preparing for an endurance running
is much like marathon training, but
with fewer and slower intervals, and
somewhat longer (and slower) long
runs with walking breaks. This plan
offers enough miles in the proper
amount to prepare you for your first
endurance running, while leaving you
with enough time and energy to live
your regular life.
Endurance running training is not
about speed, or even distance, but
rather time on your feet. The most
important element in getting you
ready is to have a long
back-to-back, slow runs on
consecutive days (likely Saturday
and Sunday) with rest days before
and after the run.
When you start the 5-month schedule
below, you must be at the point
where you are running 15 to 18 miles
for your weekly or every-other-week
long run.
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| 5 Months
Training Plan |
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Base: 6 weeks
During this phase you are building
aerobic fitness and developing
cardiovascular and pulmonary
function. This phase focuses on
improving your ability to transport
oxygen. The workouts are
characterized by increasing the
amount of time and distance you are
running. You can begin with only 20
miles per week, but build to 35
miles before starting the next
phase.
MON: Easy run. Start with 3
miles and work up to 5 or 6 by Week
6
TUE: Strength workout 10
minutes of abdominal work, plus 1 x
12 reps of squats, lunges, calf
raises, dips, and bench presses
WED: Easy run 4 to 5 miles,
adding a few hills each week. By
Week 6 the run should be mostly
hills. This can either be a
continuous run on hilly terrain or
repeats on one short, steep hill
THU: Strength workout.
Optional: 30 to 45 minutes of
low-intensity cross-training (XT) or
easy running
FRI: Rest
SAT: Long, slow run. Start
with 60 to 90 minutes and add 15 to
30 minutes each week. If your race
is off-road, do this run on trails.
After 6 weeks, this run should cover
12 to 14 miles
SUN: Rest or walk/jog 2
miles
Build Phase: 9 weeks
During this phase you increase the
number of muscle fibers in your leg
muscles, as well as the mitochondria
and enzymes needed to breakdown
lactates during exercise. The Build
phase focuses on your ability to
produce energy. It also raises your
lactate threshold. Workouts during
this phase are characterized by
hills - hill running and hill
drills. Getting stronger is your
goal during this time.
If your ultra is on a very hilly
course, you may want to increase the
number of weeks in this phase to 12.
If you're an experienced runner (if
you've been running for over 3 years
without injury, or have completed 3
marathons), start doing hills in the
second half of the Base phase. Do
one hill workout per week after the
first 2 weeks of the Base Building
phase. You can do up to two hill
workouts per week during the Base
phase.
Add some hiking into your long runs,
and gradually increase your mileage
until you reach around 50 miles per
week.
MON: Easy run. 4 to 5
miles, with a few pickups or strides
added (start with 15 seconds, and
build to 1 minute). Strides are
simply accelerating for a short
distance, holding the pace, and then
slowing down. An example: accelerate
for 30 yards, hold it for 40 yards,
and then decelerate for 30 yards.
Strides should be run about 80% of
maximum speed over about 80 meters
concentrating on lifting the knees
and keeping all the limbs moving in
a forward and back motion as opposed
to moving laterally
TUE: Strength workout.
Increase to 2 x 12 reps and boost
the weight. Optional: 30 to 45
minutes of XT or easy running. As
you progress in the build and peak
phases, use Tuesday and/or Thursday
to increase your mileage with an
easy run
WED: Tempo run 4 to 5 miles
at 80 percent effort. Choose a
course with lots of hills and push
yourself, on the steeps (up and
down). Or select one steep hill and
do 2- to 4-minute repeats. Tempo
running should be done in
comfortably hard state. To determine
what you pace you should be running
temp runs, add 10-15 seconds per
mile on top of your targeted 10K
race. Typical temp run should be one
mile slow warm up, 4 to 50 miles at
tempo pace, then one mile cool down
THU: Strength workout
(repeat Tuesday)
FRI: Rest
SAT: Long run Start with
whatever you built to in the base
phase, and add 15 to 30 minutes each
week. Introduce power-hiking in this
workout, on hilly trails if
possible. By the end of this phase,
your long run should be 18 to 20
miles
SUN: Rest or walk/jog 2 to
4 miles
Peak Phase: 3 weeks
Continue building time onto the long
run, and aim for a weekly mileage
between 50 and 60 miles.
MON: Easy run 6 to 8 miles
TUE: Strength workout 2 x
12 reps, and continue increasing the
weight, especially for leg
exercises. Optional: 30 to 45
minutes of XT or easy running
WED: Hilly run 60 to 90
minutes, concentrating on steady
momentum uphill. Work up to hill
repeats of 6 x 1 minute. If you're
training for a flat road course,
replace with a tempo run
THU: Strength workout Plus
3- to 5-mile easy run
FRI: Rest
SAT: Long run Run/hike 4 to
6 hours on terrain similar to your
racecourse, building to your last,
longest workout
SUN: Rest or walk/jog 2 to
4 miles (especially after longest
run)
Taper Phase: 3 weeks
Taper is period of active rest.
MON: Rest
TUE: Strength workout. Do
the same exercises as before, but
use slightly less weight
WED: Tempo run 6 miles at
80 to 85 percent effort
THU: Easy run Start with 45
minutes and taper down to 20 minutes
the week before the race
FRI: Rest
SAT: Easy run 45 minutes
SUN: Rest |
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