It has felt like years since I really trained fast. With ultra marathon training I’d become pretty good at shuffling my way over long distances. I get a lot out of this, but miss the faster running of my earlier years. So I’ve set a goal that should help me find some of that speed again. Some extra detail is in 2018 Running Goals.
Different and bigger goals require a change in approach. The main difference is a regular inclusion of faster running. The fast running won’t work on it’s own. It is only part of a bigger picture. Let’s break it down.
Block 1 is the first of 5 blocks, each of 4 weeks in my lead up to the Wings For Life World Run. An overview can be found in Training Plan Overview 2018: 7 Steps To Setup Your Running.
There are main 2 points in Block 1:
- Increase VO2max
- Increase distance of long run
Both these points will extend into Block 2. They should set the base for more specific training in the remaining 3 blocks.
1. Increase VO2max
This is the gold standard of aerobic fitness. A higher VO2max means you can do more work or run faster while using oxygen. It filters down to all intensities below it. Heavily determined by which parents you chose, there is still a substantial influence training can make.
There are a multitude of different ways to train to increase your VO2max. These have different effects on other areas of fitness. I will stick to what has been well supported in research and has worked for me in the past. It is a throwback to my university days when I was a lab rat in many exercise studies.
My go to VO2max training session is 4-8 repeats of 3-5 minutes with 3-5 minutes of easy recovery in between each repeat. The intensity of each repeat should be very close to my VO2 max, which will be about 3000m race pace.
2. Increase Distance Of Long Run
To make the Wings For Life World Run an ultra marathon I need to be able to handle running a long way. That calls for some long runs.
I know I can shuffle out some very long distances. However, the pace won’t get me anywhere near my goal. There is a big difference between 7:00/km and under 4:27/km. This means my long run needs to shift up a gear or two.
The struggle will be to find that balance in going faster versus adding distance.
- Easy – likely a run commute to and from work. Anywhere between 4-10km each run at a pace that is comfortable.
- Easy – run commute. As per yesterday, but if feeling okay I’ll throw in some short hill repeats in the morning run.
- Easy – again likely a run commute between 4-10km. These first three days are about regeneration from the previous week/cycle of training. I want to come out of these three days feeling ready for some hard sessions.
- VO2max Intervals – this is my key “get faster” run. Starting with 3 x 1000m repeats with an easy 600m jog in between, I’ll add a repeat each week. The rest of may day is lazy as I will be following up with a night shift at work.
- Regeneration – this day is mostly written off as a nothing day. I’ll be sleeping for most of it after a 14 hour night shift. I hope to force myself to get in a few very easy kilometres of running. Sleep is definitely the priority.
- Long Run – Starting with 30km I want to add 2km each week. I expect to carry over some fatigue from the VO2max intervals, but I hope I can get this right.
- Easy – just a simple 6-14km to keep the legs moving.
- Hill Repeats – I will pick hills that take 2-3 minutes to run at a bit below VO2max pace, with a very easy jog back down. It is a mixture of specific strength and support for VO2max development.
The total kilometres in each period are not a goal. That total will take care of itself if I focus on getting each session right