INTRODUCTION
The “ threshold ” or “ time trial ” sessions
4 .( shaded red ), should be done on a fairly flat course , and uninterrupted by having to stop for any reason , such as traffic .
The sessions shaded yellow , the “ interval
5 . training ” sessions , should be done on a 400m track , if possible . If not possible , it ’ s important that the distances be accurately marked – a GPS device is not accurate enough for this , especially the 400m sessions . It goes almost without saying , that if not run on a track , they should be done on a flat course . With both these sessions , stick to the times . They are not races . We always say to athletes , “ Don ’ t go faster just because you can .” Of course , there does a come a time in a proper training schedule where the times are made quicker , but in a “ global ” programme such as these , trying to incorporate speed increases too soon leads to non-functional over-reaching , as athletes cannot judge the correct magnitude and frequency of speed increments .
The “ hill ” sessions are dedicated sessions
6 . to make you stronger on the hills . The hill chosen for these sessions should be “ pretty steep ” ( about 10 % grade ) and constant in gradient . After the warmup – preferably done on a fairly flat course – you then run hard up the hill for the designated time , e . g . 1min . This is at a hard pace , so your legs should feel jelly-like by the time you get to the end , and you should breathing very heavily . At the end , you can take a few seconds to recover , but then immediately start a slow jog back down to where you started . When you get there , turn around and head up again . This process is repeated for the number of times indicated .
The last two types of session are both
7 .“ long ” runs . For most runners , the long run has become a run done at a slow , comfortable speed . This could be as a result of the “ long slow distance ” that the great New Zealand coach , Arthur Lydiard spoke about . However , Lydiard is mis-quoted in this regard . What he actually advocated was that runners should run long slow distance runs “ at their best aerobic pace ”. This is not jogging !
We have two types of long run : The first is done at a speed appropriate to the race goal , which is the easier of the two types . Since both the Half Marathon and Ultra include prolonged steep climbs and downhill sections , it ’ s important to condition your legs for this by including hills of this type in your long runs . Please note that in the case of the programmes for the slower goal times , it is quite likely that many runners are already running the long run at a faster speed than indicated on the programmes . This is fine . In such a case , continue at the faster pace . The reason you might have failed to achieve a goal time in the past is then most likely that your long runs have not been long enough . Doing the long runs as indicated will correct this , but you may need to slow the pace down when the runs get longer .
The second type of long run , which comes later ( as you will see in the programmes ), is what coaches call “ tempo ” runs . These are long runs ( not as long as the slower long runs ) done a fairly brisk pace . Certainly , you have to be well prepared before you can do them , as they are quite challenging . For this reason , they are not done every weekend .
A huge training error made by many
8 . non-elite runners is to stop too much during long runs . For example , I have seen some runners stop for a drink every 20min or so . Time how long these stops last – sometimes it ’ s three minutes or more . That means you are resting for perhaps as long as 10 minutes every hour . That ’ s a lot of rest ! But worse , consider what it does to your average pace for the run .
I have had runners come to me after the Ultra , saying that they don ’ t understand what went wrong . They did their long training runs at ( say ) 6min / km average and felt fine , but on race day , this pace felt hard after just a few hours . If we examine this in more detail , what has often happened is that the runner has stopped too much during long runs , during which time most runners stop their watches . In my example , the runner in question might have averaged 6min / km when stops were not included , but if we include the time stopped , then the pace drops from 6min / km to perhaps as slow as 7min / km if we include 10min of time having a nice recovery while stopped . Even if the time stopped per hour is just four minutes , then the real average pace drops to 6min 24sec / km . You can see why this runner is performing differently in the race to what was expected ! Be careful of stopping too much , rather grab a drink and go !
Some runners reading this and looking
9 . at the programmes will note that I have included intervals , threshold runs and hill sessions even in the programmes that are for those aiming for slower times . This is because runners of all levels benefit from these sessions , not just the elite runners . The speed and distance , etc , are faster and further for the elite runner , but a slow runner doing these sessions at a much slower speed than the elite , is still doing what is speed work for them , and will get the benefits that go with these sessions .
Outside of Run Training
Although these programmes are designed to get you to your goal race time , they should not be viewed as your sole training resource . Runningspecific strength training on ( ideally ) two days per week should be viewed as a crucial adjunct to your running programme . However , this should not be done instead of running , but in addition to your run training .
This should include appropriate mobility , stability , activation , strength and conditioning work , to ensure that your joints are able to move through their full range of motion , that they are well supported and aligned due to strong surrounding soft tissue structures , that the right muscles are firing at the right time , and to an appropriate extent during your running gait , and that your muscles are all strong enough to withstand the high eccentric load – particularly on the long downhills of the Ultra .
Incorporating structured and appropriate strength training will significantly boost your chances of training and racing injury-free , and achieving the performance you desire . For more information on what strength training to include , and how to incorporate it into your training , contact the Sports Performance Centre at the Sports Science Institute of South Africa .
AUTHOR : Professor Andrew Bosch , PhD Division of Physiological Sciences Health , Physical Activity , Lifestyle & Sport Research Centre Department of Human Biology Faculty of Health Sciences , University of Cape Town
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