Category Archives: Training

Marathon Base Training : Training during restrictions

I’m gonna take you through my current marathon base training.

There’ll be a few tips on how you can apply it to your own program.

What Is Marathon Base Training?

Most people think it’s lots of slow training. Keeping down the intensity and pushing up the volume.  Lots of long slow distance work. To a point for some applications that might be the case. For me the point of base training is a bit different.

The Point Of Base Training

The point of base training is to develop a well conditioned athletes capable of optimally responding to the demands of competition specific training.

Previous post here: Base Training For Runners

Training To Train

Sounds complex. Basically it’s training to train.

Training to train is getting fit enough to handle the really hard training that makes up your competition specific work. The better your base the harder you can train further down the track. The more gains you can make as you get closer to racing.

Marathon Base Training Outline

I set up my training in four to five day blocks. At the moment given my circumstances, doing a lot of extra work hours. In this new world of corona virus my work is flat-out. Extra night shifts and extra hours. I haven’t really got a pattern. So only looking 4 to 5 days ahead seems to be the best approach at the moment.

In those 4 to 5 day training blocks I’m trying to include:

  • a long run
  • a tempo run
  • strength (running specific)
  • strength (other stuff)
  • easy runs

How these sessions fit into those days will vary with each block. It’s about the best fit each time. I’m gonna try and separate the tempo and the long run with 1 or 2 days in between. I could start with the long run. It could be the second session, or be the 4th. Whatever is the best fit in amongst the rest of life.

Keeping  tabs on recovery and if needed I’ll stick in an extra easy day or recovery day between the training blocks. It’s a work in progress. These times are uncertain at the moment. At the moment I’m still able to run outside. That may change in the not-too-distant future. Isolation or lock down may get stronger. So this plan though allows me to adapt to the ever changing constraints forced upon us. It also is a good setup for other situations as well.

Tempo Run

The tempo run is just my little bit of introduction into something a bit faster or a little bit harder. I’m going to keep it within a heart rate zone between 75 to 87%. Not too concerned about exactly where I sit in that range. Just going to run out on feel. Keep it at a steady consistent effort. An introduction to get my legs and Achilles tendon used to something a little bit faster. Pushing it any quicker than that will leave my Achilles tendon at risk. Faster running at this stage still leads to a bit of a flare-up. The basic approach with these tempo runs is to start out at 20 minutes and each time around will add about five minutes.

MAF Test

About every 2 to 3 weeks I’m going to replace that tempo run with a MAF test. It is the Phil Maffetone test where he’s talking about maximal aerobic function. For me being 42 years old 180 minus 42 that gives me a heart rate of 138bpm. The point for me is to run 8km at exactly that heart rate.

As my training progresses I should be able to maintain that exact same heart rate. How much I slow down from the start to the end of the run should reduce while the average speed of the run should improve.

I’m not following the Meffetone training program. I’m not limiting my training to below that heart rate. As such it’s a good reference point that I can go back over the years for my own training. It will give me a good guide to where my basic fitness sits.

Long Run

Probably my favorite run is the long run.

The aim is to get in about two hours and maintain a heart rate between 65 to 75% of heart rate max. Pacing I don’t really care about. I’m hoping to keep an even pace from the start all the way to the end nothing much more complicated than that.

About every second long run I aim to increase the time out by 10 minutes. On alternative long runs I’ll stick to two hours. Giving the pattern of:

2:00, 2:10, 2:00, 2:20, 2:00, 2:30, 2:00…

Hopefully I can progress safely with this format. As long as the Achilles isn’t flaring up I should be able to.

Strength Training For Marathon Base

For strength training I’m going to do one key session. This is the session that I have will make sure I include every training block. It’s my run specific strength training. Currently  concentrating on the calves, hamstrings and glutes. Predominantly leg work with core strength stability training. This is the primary strength training session. I will always include this. Skipping an easy run if needed.

A second strength session is listed as other. This covers everything that isn’t directly run specific. It can be just some fun stuff, upper body work such as  overhead presses, pull-ups, more core work. Basically anything in order to stay fit for the rest of life and work.

Easy Runs

Easy runs are dotted in between the mix of training. Ideally I’ll be running between 60 and 90 minutes, but I know how time pressures are at the moment. I’ll be happy with anything between 30 and 90 minutes.

Before a 6 a.m. work start I’ll be getting up at 4 a.m. giving about 30 minutes to fit training in. The pace of these easy runs is purely based on intensity.  I’m going to keep the heart rate between 55 and 75% of heart right max.  These easy runs will feel excruciatingly slow. They are so slow that I’ve turned off the pace data fields on my Garmin. I don’t need to know my pace. This helps with the intensity discipline that will allow me to get the ongoing training done. This is why including a semi-regular MAF test means I’m able to keep track of improvements around that first aerobic threshold. Improvement here I can indicate I’m setting up a good base.

Marathon Base Training Summary

The plan is pretty simple:

4-5 day training block to include:

  • long run
  • tempo run
  • strength training
  • easy runs

This simplicity makes it easy to adapt according to different roster cycles and other commitments of life while I’m still able to run outside.

It’s quite doable nothing overly hard in the training. What becomes hard is being able to maintain that consistency over a long period of time.

Keep on running.

4 Week Running Plan: How I Set Training

How do you plan the first four weeks of training after you’ve had a long break from running?

This post will take you through my plan.

4 Week Running Plan

To start out with I’m working in four week blocks. The reason for 4 week blocks it tends to match my work schedule. You could do it in 3 or 4 weeks or even as a month. Something around that range would work. I’d say you need least three weeks to get an idea of whether or not the training program is working. Training takes a bit of patience as you don’t see the results straightaway.

I set up a four week grid:

  • days of the week across the top
  • weeks down the side
4 week training template

Key Runs: Intervals

Start with the main key sessions for this cycle. I’m using interval sessions. These begin with intervals 3 x 4 minutes as the set. Then I’m going to repeat this about every four days. They might jump out to 5 or 6 days depending on how my body reacts.

After a second 3 x 4 minutes interval run I hope to be able to increase the volume. I’ll do that by adding another 4 minute interval. Then in the 3rd week I’ll try to add another interval. Making for 5 x 4 minutes. I’m not sure how my body will take it. I might still be stuck at 4 x 4 minutes. This is the plan if everything goes as expected.

The goal during these intervals runs is to be able to run hard, but maintain the same speed throughout the first interval as well as the last. Of course hard still means hard.

Intervals plan

Long Runs

Next up we’re gonna a secondary key session. That is the long run.

We’ll space it out away from the intervals a little bit so it’s gonna be 2 days after the intervals and 2 days before interval sessions. We’ll be starting at 60 minutes. After 2 runs we’ll extend out by 10 minutes to 70 minutes. Repeat again 4 days later. Beyond that I aim for another 10 minute increase to 80 minutes in the final week.

In the 4th week I want a bit of a break from the higher intensity work. Give the body a chance to recover. A chance to absorb the training and make the adaptations that are needed. If things go to plan two days after that 80min long run I may get in a 90-minute run there.

At the moment long is a relative concept. The long run is mindset at the moment. That mindset is to keep moving in a way that’s sustainable all the time. The long runs are guided by time and effort. That effort is easy.

Long run in the running plan

Easy Runs

Between all these key runs there is one thing left to do. Fill in the gaps. These gaps are easy runs. I’m going to make the first easy run up to a maximum of 60 minutes. Anything shorter is fine. Just fill in all the gaps over the next week Same again for the 3rd and 4th weeks.

We’re keeping the pace way down. So easy it should allow me to be fresh to push the pace on the intervals. It should allow accumulation of run volume relative to what I have been doing.

Why so slow?

Ironically it’s so I can do more and go harder. This comes back to polarized training. Make your easy, easy. Make your hard, hard.

Overtime that slow pace gets faster. You just need patience.

Easy runs

Strides

There’s one more part to these easy runs.

Strides, run throughs, striders, easy sprints or pick ups. Call them whatever you want. Basically they just some short sprints. About 10 seconds to a max 15 seconds where you are sprinting below maximum effort.

Don’t over complicate things. Don’t worry too much about rest. It could be anything from like 30 seconds, a walk back recovery, you can space it out by five six minutes or anything in between. If you start feeling the burn in your legs you’re running too long and too much. This isn’t about fighting through fatigue.

Strength Training

One more element that fits in this is strength training.

I’m aiming to put them on the same day as the interval session. For first week,

I was lucky enough to go away on holiday for the first week. Down at beach I didn’t have the usual access to the weights I do at home. So I used more body weight work. These sessions were a bit lighter, so I was able to fit 3 in for the first week.

Back at home hitting the weights the load was actually a fair bit bigger. Strength training comes back on the interval days and that’s the plan for the remainder. In the fourth week we don’t have any interval sessions so I’m going to put a strength session after that long run. If I’m going to push the distance out to 90 minutes on that Friday a moderate strength session on the day afterwards on the Saturday will be the plan.

4 Week Running and Strength Plan

Extra Tips

Keep your easy, easy. You’ll get more from accumulating some volume at this stage than you will from pushing the paces too much. Staying easy on your easy and long runs you should be able to run faster and harder in the interval sessions.

If you’re not going to run every day, put more time in between the interval sessions. At this point you want the interval sessions about once after every three or four easier more aerobic base type running so if you’re running five times a week that’s probably going to be one interval session every week.

Remember these long runs aren’t really pushing the distance out-crazy. Overall the workload is going to be fairly even throughout. Just gradually pushing out the envelope a little.

Less Running and More Other Stuff: New Goals

Chasing new goals leads me to less running in my new training plan.

There’s nothing like a forced lay off due to injury to have you re-evaluate your goals and training.

A foot injury ended my training program for the Surf Coast Century this year. Over the last few weeks I’ve worked through the first 4 of 5 priorities for an injured runner. I’m now ready for step 5:

New Goals

To guide our training we need goals.

Mine are:

  1. Injury proof my running
  2. Reach a fitness level to run a sub-3 hour marathon

You notice there isn’t a deadline listed in those goals.

Pushing a hard deadline on a sub- 3 hour marathon will likely risk my first goal of staying injury proof. Therefore I am open to however long is needed. It could be 6 months, or it could take over a year. I don’t know yet.

Less Running

I’m seriously cutting back on my run volume. Long runs and high volume will be a quick way back to injury for me.

Guidelines for run volume include:

  1. I have to be able to maintain good form for each and every run
  2. The volume must be well within my capabilities

It is the running equivalent of stopping 2-3 repetitions short on a weight lifting set. Adaptation still occurs with until grinding yourself down into fatigue.

More Other Stuff

Less running leaves some extra time.

With this extra time I am dedicating it other training modaltities:

  1. Strength training
  2. Prehabilitation / Rehabilitation
  3. Mobility
  4. Recovery

These will now be written into my training plan. Previously I have been performing these on an ad hoc basic. It didn’t work.

More Fun

Less running and more other stuff means more variety. I am looking forward training that doesn’t entail mile after mile after mile.

I am expecting this change in approach will reduce the feeling of grinding day after day. It reminds of how I used to train for triathlons. You could partially recover from one discipline while hitting another hard.

I expect my training to be quite effective. More importantly it should be a lot of fun.

Is your training fun?

Injured Runner Priorities: 5 Steps To Get Back To Running

What are the priorities for the injured runner? What is the best way back from injury?

Most injured runners want to get back to full training immediately. We also often try to continue through injury. Often to our own detriment.

Instead of hoping for the best and making the injury worse, let’s work through the priorities for the injured runner.

  1. Prevent further injury
  2. Diagnose
  3. Recover
  4. Rebuild
  5. New training

These are the priorities I follow

1. Prevent further injury

It’s simple…

Don’t make the injury worse.

Stop running. Rest. Do the basics of sports first aid.

2. Diagnose

Dr Google is not your best friend. Do what it takes to find out what your injury is. Use a doctor you trust, a physiotherapist or other practitioner.

An injury needs to be properly assessed. Different injuries have many cross over of symptoms, but require different treatment.

Working from an accurate diagnosis will give you a better chance of success.

3. Recover

Help your body repair.

You have to recover before you can rebuild.

The approach is different depending on your injury. This priority is likely to include:

  • Resting the injured area
  • Protecting the area through support or taping
  • Introducing gentle movement
  • Physical manipulation (massage)

4. Rebuild

This is the rehabilitation side.

Do what it takes to get yourself back to being able to training.

Strengthen the area. Condition the body to prevent what led to the injury in the first place.

Ensure you have good mobility.

Introduce running well within in your physical limits.

5. New Training

Finally what we’ve been waiting for.

Back to full training, but with a new style. This new style has to take into account your recent injury. We likely have to modify are previous training so we don’t have a recurrence.

Runner’s often go back to their previous training plan. The plan that led to injury in the first place. We need to change this. To progress our running we need to train in a way to minimise injury.

If you need help to change then get it. Get feedback from knowledgeable runners. Speak with a coach, physiotherapist or someone who understand running and human movement.

There are many ways to achieve your running goals. I have some further tips on injury proofing your running here.

Time Frames Of Injury

How should we spend in each section?

This will vary so much depending on the injury you have sustained.

A simple muscle strain may need the following time in each phase:

  1. Prevent further injury: 12 hours
  2. Diagnose: 30 minutes
  3. Recover: 2 days
  4. Rebuild: 3 days
  5. New training: 1 week

Whereas a broken leg would need so much longer:

  1. Prevent further injury: 3 days
  2. Diagnose: 1 day
  3. Recover: 10 weeks
  4. Rebuild: 8 weeks
  5. New training: 1 week

Do you have a different approach to injuries?

Long Run For 100km Trail Race: Training

How to approach the long run for 100km trail race.

There’s an important concept we need to get our heads around. The speed we race a 100km race is relatively slow.

Compared to your 5km or half marathon speed, 100km is run significantly slower. This needs to be remembered when we are setting up our long run training.

How Long Is Long For 100km?

By following some principles we can get to an optimal long run distance.

Long is relative. It begins with a distance near the edge of what you can comfortably run. This could be 10km or it could be 40km. It depends on your training history and current fitness.

If you are looking at taking 16 weeks to train for a 100km race I recommend being comfortable at 25km.

You want to be able to build up to a peak of at least 40km or 4 hours. This will ensure you develop the physiology to go really long. The magic happens after 3 hours.

Referring back to 16 Weeks to 100km Training Plan, you want this peak run to be reached by 12 weeks. We start reducing the length of the long run after this.

Is it worth going longer?

The short answer is… maybe

That maybe depends on your ability to handle the extra distance. If you can handle, absorb and adapt to the extra distance then go for it.

However, any of the following will rule out going further:

  • Carrying an injury
  • Still feeling fatigued beyond 2 days after a long run
  • Recent long runs have a dramatic slow down in their second half
  • You struggle to perform the other key runs

Some runners may benefit from 1 to 4 long runs pushed out to 50km or 5-6 hours. Don’t under estimate the impact these runs have. Make sure you get in some sleep, eat well and focus on recovery afterward.

How Fast For The Long Run?

This is specific for a 100km ultra marathon. When training for shorter distances, it will be a different answer.

Now we get back to the concept that the speed we race a 100km race is relatively slow.

Be realistic. How fast will you really average over a 100km race?

Write the answer down.

Most of your long runs should be around this pace.

Take aiming  for under 12 hours to win the beer stein at Surf Coast Century. Giving 10 minutes buffer, 11hr 50min is a pace of 7:06/km or 11:21/mile. Most people in this chasing this time should be capable of a road marathon under 3hr 40min (5:12/km, 8:20/mile). In this example you want to make sure you are very comfortable at around 7:06/km over similar terrain to the race.

Is There Benefit To Going Faster?

You need to earn going faster.

To do so will require the following

  • At least 2 runs of 4 hours or more
  • Those runs must be completed at around 100km race pace
  • You need to feel comfortable in these runs
  • There is no big slow down towards the end

Going faster is best reserved for the peak phase of training. There are a few ways to approach this:

  • Start at usual pace then gradually and continuously increase the speed over the last 30-60min of run.
  • Start at usual pace then towards the end add 3-4 intervals of 10-20 minutes about 1 minute per kilometre faster than race pace. Take 10 minutes back at usual pace between intervals.
  • Negative split the long run with first half at usual pace and second half 15-20 seconds per kilometre faster.

These options look easier on paper. The pacing discipline required is hard.

Do you have the discipline to get the most from your long run?

Tempo Run For 100km Trail Race

Build your speed for a 100km running race. It might be easier than you thought. Including a tempo run for 100km training can give impressive results.

Working on your base endurance will get you most of the way for a 100km race. But we want to get all the way there.

What Is A Tempo Run?

The definition of a Tempo Run has varied a lot. Many treat it as a run around the anaerobic threshold. Even the definition of the anaerobic threshold is up for debate.

When training for an ultra marathon we take a different approach to the tempo run. It is not a set intensity. Instead it is more a feel that progresses over the training plan.

How Fast Should Your Tempo Run Be?

The intensity is under what most call the anaerobic threshold, and higher than your normal easy pace. Extra guides is it may be close to your marathon race pace. Erring on the slower side at the start.

For those of you using heart rate, we would choose around 80% of HR max if your anaerobic threshold is between 85-90% HR max. For those who use the Phil Maffetone formula we will take it as between 15 bpm below MAF heart rate up to MAF heart rate.

How Long For A Tempo Run?

It should approximately one hour to cover the course. Add a warm up and cool down on either side of the tempo effort.

What Terrain Is Best For A Tempo Run?

Pick a mostly flat to undulating course. You want to be to keep a constant effort. No big climbs or anything too technical that create a variation in effort.

Pick a course you can repeat each week. This is a good session to help mark progress.

How To Start Tempo Runs

In your first couple of tempo runs pick a pace that is only little faster than you standard easy running pace. It should feel sustainable for the full distance. You want to feel comfortable that it will only take some extra concentration to get through. Aim to maintain the same speed from start to finish, or just a very small increase over the full run.

If you finish the run like you didn’t quite do enough. You got it right.

This is the perfect run to practice good technique for an extended period of time. Keep your posture in check. Aim to find fluidity in your stride.

How To Progress The Tempo Run

Over the weeks the pace of the run should gradually increase. This should be from two reasons:

  1. Improved efficiency, where your pace is faster for the same effort level.
  2. Increase in effort level. As your body becomes conditioned, we should increase slightly the intensity we run the tempo run.

Try to run on feel. Record all the data you usually do. But don’t look at it during the run. Use it to compare how you felt with the results. Doing this over a few weeks will help hone your sense of pace. An important skill for race day.

Tempo Run Example

My own tempo run is as follows.

From my house I take a 3km easy warm up to the starting point of the tempo section.

The tempo course is almost flat, with a couple of very small and mild undulations. It is a mix of bitumen and concrete with nothing technical.

It follows an out and back course of 7km. Which I cover for two laps bringing the total to 14km. Which is about an hour or so of running. Two laps makes it easy to analyse how I ran after the run. I can easily see if I ran evenly or had negative or positive split.

The return home is the same 3km back home.

Surprise Yourself

This approach is a bit different from most recommendations. It is effective. You keep progressing without burning out. Take this approach during your base building. Repeat for a few weeks. You will surprise yourself how much better you can handle your next level of training.

Base Training For 100km Trail Race

How do we get maximum benefit from base training for 100km? What is the Base of training?

This is the most important phase of training.

Here we complement the post Training For 100km Trail Race: 16 Week Overview by diving into the details of the 8 week base phase.

What is Base Training?

The point of Base training is to develop a well balanced athlete capable of optimally responding to the stress of competition specific training.

All peak training is dependant on the quality of base training.

Base training is where the majority of fitness gains are made. These gains are dependant on a consistent and progressive workload. This training may not be the coolest type of running. Without it we gives ourselves a higher chance of failure.

Consistency and Progression

If I could pick one element to focus on it would be maintaining consistency.

Doing what it takes to keep up a solid work load each week is paramount. I will back anyone who can put in moderate running every week over someone with a few big sessions but gaps in between.

The biggest killer to consistency is intensity. Beware pushing the pace. Err on the side of too easy and cover the distance. Allow your body to back up training days. Pushing on your limits forces more down time.

Progression in training should come from gradually extending out the running volume over the weeks. Nothing crazy, but keep running further.

Over time your normal running pace is likely to get faster for the same effort level. Let it do so, but make sure it is the same effort level. We shouldn’t be forcing the speed higher.

What About Speed In Base Training?

Speed is an extra in a 100km race.

Too much emphasis on speed work or high intensity running will take away from the race. Especially during base training for a 100km trail race.

We still need condition the fast twitch muscle fibres and connective tissues.

A good approach is incorporating a few strides in 2 easy runs a week. Run for about 10 seconds building to a moderate and comfortable sprint 2 to 6 times.

Strength training should form part of base training.

Lifting some heavy weights will stimulate the tendons and fast twitch muscles. While giving the body reprieve from the high impact of high intensity running.

Keep it to 2-3 sets of 4-12 repetitions. Avoid going for lots of repetitions (20+). Aim to address the main muscle groups and any area that you are lacking in.

Strength training doesn’t have to be complicated. I have more detail in Basic Strength Training For Runnering.

Base Training For 100km Example

The plan versus reality doesn’t always match.

For me the structure of a base training week would look like this:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Long Run 30-42kmEasy 40-90minTerrain Run 3 hoursEasy 40-90minTempo Run 14kmEasy 40-90minEasy 40-90min
WeightsWeights

If you are using this as an example to follow you may want to change around the days. For me each week will vary because I do rotating shift work and don’t follow a normal weekly pattern.

I try to avoid scheduling the bigger runs on weekends as my kids have their sport on these days. There is an element of creativity that goes into finding ways to fit it all in. That is worth a post all on it’s own.

See you in the next post as I break apart more of my training.

Training For 100km Trail Race: 16 Week Overview

16 weeks training for a 100km trail race. How do we structure running to be race ready? What does it take to prepare for a 100km running race?

This is a simple guiding structure to training.

There are pros and cons to the different ways of training. The approach presented here works well. It takes you beyond completing the distance. We want to run 100km fast.

What You Need To Train For 100km

To get the most from this program we need to have some base fitness. At least a year of running, preferably two.

My background spans many years, but over the last year, I’ve hardly run further than 25km in single a run. My weekly volume has varied between 20-80km. It has been fairly inconsistent.

The recommended running prerequisites:

  • 2+ years running
  • Able to run 25-30km long run
  • Averaging 50km/week over last 6 weeks
  • Injury free

More important than physical prerequisites come the mental traits. We need:

  • Discipline
  • Patience
  • Consistency

16 Week Overview

The 16 weeks is broken into 3 distinct phases:

  1. Base (8 weeks)
  2. Peak (4 weeks)
  3. Taper (4 weeks)

Each week will have 3 key workouts supported by easy runs and strength training. The key workouts will vary according to the phase of training.

Base Phase

This is the most important phase of training.

It sets up the ability to cover the distance. A proper base phase will have a direct effect on the Peak phase. We are better off to continue the base phase up to the Taper if we skimped on base training.

Base training is to develop a well balanced athlete capable of optimally responding to the stress of competition specific training.

The most important trait needed is patience. We keep most runs at easy paces. It is more important to cover the distance. Better to run further each week than to smash out some fast runs.

A Tempo run is listed once a week. This should be over one or two set courses. Begin with a pace just a little bit faster than your usual running pace. Aim to be a little faster each week. This should never be a lung searing, leg destroying effort.

Base running is supported by a good dose of strength training. Using the weight room to build improve the connective tissue, and give some stimulus to fast twitch muscle fibres. This should spare the body some of the impact that faster running brings.

The 3 key runs:

  1. Long run of 30-42km
  2. 3 hour run on technical and steep terrain
  3. Tempo

Peak Phase

4 weeks of hard training. We need to be fit, healthy and injury free.

This is where we push the envelope. Where our performance will go up and down. The training will challenge our ability not to quit.

The distance of the long runs will be pushed further. Combined with a few intervals of moderately faster running towards the end. Some fast intervals will also be introduced.

The 3 key runs:

  1. Long run of 46-50km with some intervals 10-20 minutes
  2. 4 hours run on technical and steep terrain
  3. VO2 intervals 4-6 x 1000m

Taper Phase

Time to absorb all the hard work.

The Taper phase has 3 objectives:

  1. Adapt to the previous training
  2. Eliminate fatigue
  3. Dial in race pace

To achieve this we will reduce the volume of the most runs by 75% each week. Intervals will be pushed hard up to 3 weeks out from the race. Fatigue will gradually lift. It is normal to feel sluggish as the body adapt throughout the taper.

Resist the urge to push out a long, hard test of fitness. Save this for race day.

16 Week Training For 100km Example

The following table outlines my progression of the key runs week by week. Which day each runs falls on will vary due to my changing roster and life commitments. In between all running should be easy and the will typically vary between 40-90 minutes.

Remember the following is a personal example and a guideline only. Everyone is different. My own circumstances may vary this plan.

This is my plan for the Surf Coast Century.

WeekPhaseLong RunTerrain RunSpeed
1Base30km3hrTempo 8km
2Base32km3hrTempo 14km
3Base34km3hrTempo 14km
4Base36km3hrTempo 14km
5Base36km3hrTempo 14km
6Base38km3hrTempo 14km
7Base40km3hrTempo 14km
8Base42km3hrTempo 14km
9Peak46-50km4hr4x1000m
10Peak46-50km4hr5x1000m
11Peak46-50km4hr6x1000m
12Peak46-50km4hr6x1000m
13Taper38km3hr7x1000m
14Taper29km2hr15m8x1000m
15Taper22km1hr40m6x1000m
16Taper17km-6-10x200m

Over To You

What do you think about this plan?

Do you have any questions?

Let me know

Redefine Your Easy: Not Just Slow Running

The body is inherently lazy. It is clever in finding ways to have you take the easy way out. When training towards big goals we need to get past this. Check your base point of training and redefine your easy.

Defining Easy

Easy is a relevant concept. I’ve written about the power of easy runs before. Those concepts still hold true. There are different ways to make runs easy. Easy may be faster than we think.

Most easy runs will occur while recovering from a harder run. Either a long run or a set of intervals. So it would be normal to expect to feel sore or heavy in the legs. Perceived exertion may be significantly higher than the intensity truly is.

After running for many years it pays to check your habits every so often. I had fallen into the habit of making my easy runs so easy they almost no longer resembled running. Instead they had become better described as a shuffle. Too far removed from the technique I was aiming for.

Is this really a problem?

It is when it pulls you away from an efficient running technique.

This leads to a challenge.

After running for many years it pays to check your habits every so often. I had fallen into the habit of making my easy runs so easy they almost no longer resembled running. Instead they had become better described as a shuffle. Too far removed from the technique I was aiming for.

How do you keep the run easy while raising the intensity to ensure better technique?

The answer is to remember intensity isn’t the only variable to determine the difficulty of a run. Keeping an easy run relatively short can allow you to up the intensity a little bit more.

My Approach

Most of my easy runs were between 8-15km. In these I kept the intensity very low. While the movement at a low intensity aided I the recovery from harder runs, it was taking away from my technique.

Now I focus on technique during my easy runs. Ensuring proper knee lift, good leg extension and push off all the way through the toes. This raises the heart and breathing rates more. I am accepting this as long as I’m not reaching my anaerobic threshold and accumulating lactic acid. To keep the run still within the easy range I am dropping the distance down to between 5-10km. The shorter distance stops the run from taking away from the next of training.

The Results

The faster running and more complete technique is a little more difficult. They highlight where I am sore from previous hard training. Here the body and brain attempt to kick in the lazy habits. More concentration is now needed to override the inherent laziness.

On the plus side I am finding I feel fresher going into the harder runs. Faster running is feeling a bit more natural and dare I say it… easier.

How do you approach your easy runs?

Let me know


Best Way To Start A Running Program

Welcome to a new year. New goals. New running program. Over the last couple of decades I’ve tried different approaches to kick starting my next training. In this post I share what I find to be my best way to start a running program.

The approach isn’t about exact mileage, paces or mix of training of sessions. Those all vary depending on upcoming goals and current fitness and health. Instead I look for an approach that sets me up hit my training consistently and hard. To get me beyond the initial burst of motivation.

Two principles make up this approach:

  1. Refresh the mind
  2. Prepare the body
Welcome to a new year. New goals. New running program. Over the last couple of decades I’ve tried different approaches to kick starting my next training. In this post I share what I find to be my best way to start a running program.

Refresh The Mind

This is not taking a break. Instead I am chasing the enjoyment. Looking to lose myself in the process of running rather than focussing on times. It is a form of moving meditation.

There are 2 aspects to refreshing my mind.

All runs are based on feel. Some structure still exists in the form of intervals or repeats. On those runs I don’t worry about any exact times. Instead I run based on feel, looking to achieve the feeling rather than any number. The times are only a by product. If they turn out faster or slower than expected then it’s irrelevant.

If I feel like changing the planned run then I will. It really doesn’t matter as long as I’m still training and enjoying it. Every so often this approach results in some runs much faster than they feel.

Supporting the more relaxed approach I aim to run in places I enjoy. This is almost always on the best trails around me. This year I did this by making the most of the spectacular trails and beach around Anglesea.

Prepare The Body

This is mixture between hard training and allowing recovery. A wide variety of running paces, terrain and intensity is important.

I will train hard and fast in between different versions of easy. I’ll state again I don’t care about exact paces, but am looking to have the running feel great.

One aspect of training I avoid during this process are hard, long runs that grind me down and require a few days to recover from. Those types of runs tend to be counterproductive. They rob me of the snap and spring I look for. Any over load usually comes from pushing the speed up.

I’ll expect to be a bit sore from some training for a day or 2, but shouldn’t require anything beyond that. There is room to throw in a race, but nothing beyond 12km.

Most mornings I woke just before the sun. Running through the amazing backdrop of the sunrise across the sea and beach. The loose training structure went like this:

How I Started My Year Running

Camping with family and friends put me amongst some of the best landscapes along the coast. A mixture of hills, single track, bush and beaches made for the perfect playground.

Living in a tent without setting an alarm allowed my body to follow it’s natural circadian rhythm. This is a luxury to me. Life as a shift worker makes this a rare opportunity.

Most mornings I woke just before the sun. Running through the amazing backdrop of the sunrise across the sea and beach. The loose training structure went like this:

  • VO2 Intervals 4x3min with 3min easy jog
  • Easy 10km
  • Easy 7km
  • Race: Tim Gates Classic 10km
  • Regeneration 4km
  • Easy 6km
  • Easy 10km
  • Hill Repeats 4x3min with jog back down
  • Easy 10km
  • Easy 6km

In writing it looks like a typical running program. The distances, paces and even the structure of each run isn’t very important. It is the approach that makes the difference.

I find the best way to start a running program is to take a bit of time to refresh the mind and prepare the body. How do you like to start a new running program?