INTRODUCTION
This is because it doesn ’ t matter whether you are a fast runner or a slower runner , the race distance remains the same ! Let ’ s take the Ultra as an example : It ’ s 56km , regardless of your race speed . Thus , whether you are fast or slow , the preparation in terms of distance run in training remains the same . Thus , both fast and slow runners need to build up their long run distance so that they are covering a good percentage of the total race distance in training .
It does mean that in some respects , faster runners have it easier in terms of training time . An elite runner might complete a 50km training run in three hours 20 minutes ( 3:20 ), whereas someone expecting to finish in six hours , might take over five hours for such a run . However , the six-hour runner cannot run for just 3:20 as their longest run , as in that time they would cover only about 30km . This is hopelessly inadequate for finishing the race comfortably , or with any goal time in mind . It is clear that the elite runner would have covered a much higher percentage of race distance . The slower runner would be 26km short of the full race distance , which would make finishing in the goal time very difficult .
If slower runners commit to “ a long time on the legs ” in training , achieving race goals becomes much more likely , as well as finishing comfortably . View these very long “ time on the legs ” runs as a day out ! For example , some people think of it as going for a walk in the mountains for four or five hours … while they are spending the time out on an enjoyable run .
A critically important point with any training schedule is that it does not account for individual differences , of which there are many . This includes your genetic ability , prior running experience , amount of running you have done in the weeks before commencing the programme , weight , ability to recover from training runs , proneness to injury , etc . Importantly , these programmes assume that nothing “ goes wrong ,” such as training missed due to illness or injury . Thus , individualised training programmes are always vastly superior . Besides anything else , it is not possible to provide programmes for every possible goal time , whereas with a customised programme , any specific race goal can be accommodated .
( Sidenote : Should you want a customised programme that is prescribed on a weekly basis , taking the week just completed into consideration before the subsequent week is prescribed , you can contact Professor Andrew Bosch at Andrew . bosch @ uct . ac . za .)
Breaking It Down Further
The following notes provides a few more details concerning each programme :
Let ’ s start by assuming you have an idea
1 . of the time you might like to run ; say five hours for the Ultra . The first step is to go to the appropriate training schedule and take a look at the first few weeks of the programme . If you find that the distances and times are similar to what you are currently running , then you can follow the programme . However , it might be that you find that the distances are further and / or the times per kilometre faster than what you are currently running . You might be able to overcome this on a customised programme , but if you start on the programme “ behind ,” the situation is only going to get worse , and you will not be able to adapt . It would then be far better to have a look at the next level down , and determine if the distances and goal times are more in line with what you are currently doing .
In all the programmes , there are a number
2 . of key terms that are used and must be understood . The first of these is “ easy at X min / km .” The word “ easy ” is very important here . “ Easy ” depends on what has come before in the schedule . A pace that is easy after a few days of short runs , will not feel easy the day after a hard time trial . Therefore , while a specific pace might be given , that pace is overridden by how your legs feel . That is critical . So , when the schedule calls for a run that is “ easy ,” it must always feel “ easy .” This might mean running slower than the prescribed pace .
3 .
You will see that before hard sessions , there are always a few kilometres ( km ) as “ warmup .” These first few km are done at a slow pace , before the main session starts . Similarly , at the end of a hard session , there are a couple of km added at an easy pace . These should always be included .
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