A question was posed to us on how one would prepare themselves for a 100km run. The person asking is a power lifter. After some quick research, the following program is for a beginner or can be utilised by those who run on a regular basis. This program is courtesy of http://baldultrarunner.wordpress.com, from which the programming has remained the same however the text has been adapted.
The first program is for a beginner. It comprises of 30 weeks lead up to the event.
Week Number | M | T | W | T | F | S | S | Total |
---|---|---|---|---|---|---|---|---|
1 | – | 2 | 4 | 6 | – | 14 | 8 | 34 |
2 | – | 4 | 8 | 6 | – | 16 | 8 | 42 |
3 | – | 4 | 8 | 6 | – | 16 | 8 | 42 |
4 | – | 4 | 8 | 6 | – | 18 | 10 | 46 |
5 | – | 2 | 4 | 6 | – | 14 | 8 | 34 |
6 | – | 4 | 8 | 6 | – | 18 | 10 | 46 |
7 | – | 4 | 8 | 6 | – | 18 | 10 | 46 |
8 | – | 4 | 8 | 6 | – | 20 | 12 | 50 |
9 | – | 2 | 4 | 6 | – | 14 | 8 | 34 |
10 | – | 4 | 8 | 6 | – | 20 | 12 | 50 |
11 | – | 4 | 10 | 6 | – | 23 | 12 | 55 |
12 | – | 4 | 10 | 6 | – | 23 | 12 | 55 |
13 | – | 2 | 4 | 6 | – | 14 | 8 | 34 |
14 | – | 4 | 12 | 6 | – | 25 | 13 | 60 |
15 | – | 4 | 12 | 6 | – | 25 | 13 | 60 |
16 | – | 4 | 12 | 6 | – | 25 | 13 | 60 |
17 | – | 4 | 8 | 6 | – | 10 | 8 | 36 |
18 | – | 4 | 12 | 6 | – | 28 | 15 | 65 |
19 | – | 4 | 12 | 6 | – | 28 | 15 | 65 |
20 | – | 4 | 12 | 6 | – | 28 | 15 | 65 |
21 | – | 4 | 8 | 6 | – | 10 | 8 | 36 |
22 | – | 4 | 15 | 6 | – | 30 | 15 | 70 |
23 | – | 4 | 15 | 6 | – | 30 | 15 | 70 |
24 | – | 4 | 15 | 6 | – | 30 | 20 | 75 |
25 | – | 4 | 8 | 6 | – | 10 | 8 | 36 |
26 | – | 4 | 15 | 6 | – | 30 | 20 | 75 |
27 | – | 4 | 15 | 6 | – | 30 | 20 | 75 |
28 | – | 4 | 10 | 6 | – | 10 | 10 | 40 |
29 | – | 4 | – | 6 | – | 10 | – | 20 |
30 | 5 | 3 | 2 | – | – | 100 | – | 110 |
You will begin running longer on the weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. This will result in a higher weekly mileage.
You can vary your schedule as required, though nothing will really substitute the longer runs on the weekend, remember that the runs should be done on the race course or that which most simulates the race conditions, ie. similar elevation gain/loss, similar trail conditions, etc.
To maintain an advancement in your the pace you are setting for the longer runs, use your shorter runs for some tempo speed work, as follows: 1-km warm up, followed by 3-kms tempo = 4-kms.
Rest is essential. It is recommended that you set rest days where no running at all is conducted, go for a swim, a light cycle, anything that is an active recovery.
Do not over train. Take a rest week every fourth week, this does not mean that you don't train, just go easy on the pace, lower the distances if required or do another for of active recovery if you are starting to get some niggling injuries. Although it should hurt to a degree to train for a 100-km, you should gradually begin to notice that you feel stronger and recover faster as you progress. If early into the 4 week training cycle and you develop any recurring pains, ongoing fatigue or frequent illness, you should consider dropping one of the mid-week runs for a while. It is entirely possible to run the 100 km without the mid-week long run so it also may be dropped for a time, to allow problems to resolve.
The three-week pre-race taper begins at Week 28 and is essential for entering into the 100 km well rested and injury free. There is only two high mileage weeks in the last five weeks, for the same reason. Do not do any last minute training that withdraws from your training account. If you are nursing an injury, you might even consider taking a four-week pre-race taper.
When you are training for the 100-km, always go for time spent running, over speed. The more time you spend running, the better prepared you will be. It is also beneficial to avoid distances over 30 kms during the last 16 weeks of your training. Don’t risk developing injuries that may interfere with the last phase of your training or will not heal by race date.
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