After my DNF in CM 50 last November, I've decided to put myself into a different program focusing more on endurance rather than speed. I felt my body needs a different recipe to gain the much needed strength and condition for the upcoming redemption run this January. Sir Jovie (baldrunner) gave me a simple yet effective program which I followed religiously since the last week of November. The goal was to build my endurance again and practice a very safe pace that I will use for Ultras.
The program aims to distribute your pace within a race. I started it with a slow pace within a given period. Being time-based, I also monitored my heart rate thru my pulse using the manual method (put your index and middle finger at the side of your neck and check your pulse rate). If the beat is too fast, you have to slow down or else you increase the risk of getting burned up earlier in the run. This is something that I tried to change since I always start fast, covering as much distance as I can then eventually crashing down towards the end of the race.
Notice that all of the runs here are time-based. You'll notice that for each week of progression, your pace becomes faster which is good but for the time being, you won't need it just yet. Remember the key is even pacing! (with 1 km brisk walking when you're tired already). Put walk breaks during the long run.
Also the program will strengthen your core and legs with exercises of your choice. This is to give support to your body when you try to run longer distances. Strong finish for an ultra can't be done by pure leg power but by ensuring your core is strong enough to withstand the stress of the distance (unless your name is Wilnar which I believe is extremely gifted).
Note that most of the runs here are were done during the holidays thus I always started late (around 10 am). It gave me ample time to do some heat training as well!
Then don't forget to eat well and have a decent rest by sleeping at least 8 hours per day (which i'm still trying to learn). This will complete the program I have set for myself which was monitored by BR himself
Here's a copy of the program:
Week 1-3:
Day 1 - Rest day, 1.6 km easy run + core exercises (lunges, squats, crunches, push-ups)
Day 2 - 30 minute easy run
Day 3 - 5 x 1 km intervals (2 km warm-up, 2 km cool down)
Day 4 - 30 minute easy run
Day 5 - Rest day, 1.6 km easy run + core exercises (lunges, squats, crunches, push-ups)
Day 6 - 2-3 hours long run easy pace
Day 7 - 2-3 hours long run easy pace
Week 4-6
Day 1 - Rest day, 1.6 km easy run + tabata core exercises (lunges, squats, crunches, push-ups, mountain climber) (40 sec max rep + 20 sec rest x 5 reps)
Day 2 - 1 hour easy run
Day 3 - 5 x 1 km intervals (2 km warm-up, 2 km cool down)
Day 4 - 1 hour easy run
Day 1 - Rest day, 1.6 km easy run + tabata core exercises (lunges, squats, crunches, push-ups, mountain climber) (40 sec max rep + 20 sec rest x 5 reps)
Day 6 - 4-5 hours long run (easy pace)
Day 7 - 4-5 hours long run/race day (minimum of 21K at race pace)
Week 7-8 (race week)
Taper week (reduce reps, 30 minutes run and 1-2 hours weekend long runs)
Results:
I'm still to verify the complete results on the 26th of January. Again, it will not be just the training but the mental and nutrition aspect will be crucial as well. But so far, I had significant positive results over the course of 2 weeks: higher endurance in back to back long runs and faster time during races.
Again this is the program that I followed just to get back on track. The program also requires a lot of discipline especially if you're extremely busy. You need to squeeze it somewhere on your daily schedule to maximize the results.
Feel free to modify it based on your training need. Special credit to Sir Jovie for sharing this formula and monitoring my progress :)
The program aims to distribute your pace within a race. I started it with a slow pace within a given period. Being time-based, I also monitored my heart rate thru my pulse using the manual method (put your index and middle finger at the side of your neck and check your pulse rate). If the beat is too fast, you have to slow down or else you increase the risk of getting burned up earlier in the run. This is something that I tried to change since I always start fast, covering as much distance as I can then eventually crashing down towards the end of the race.
Notice that all of the runs here are time-based. You'll notice that for each week of progression, your pace becomes faster which is good but for the time being, you won't need it just yet. Remember the key is even pacing! (with 1 km brisk walking when you're tired already). Put walk breaks during the long run.
Also the program will strengthen your core and legs with exercises of your choice. This is to give support to your body when you try to run longer distances. Strong finish for an ultra can't be done by pure leg power but by ensuring your core is strong enough to withstand the stress of the distance (unless your name is Wilnar which I believe is extremely gifted).
Note that most of the runs here are were done during the holidays thus I always started late (around 10 am). It gave me ample time to do some heat training as well!
Then don't forget to eat well and have a decent rest by sleeping at least 8 hours per day (which i'm still trying to learn). This will complete the program I have set for myself which was monitored by BR himself
Here's a copy of the program:
Week 1-3:
Day 1 - Rest day, 1.6 km easy run + core exercises (lunges, squats, crunches, push-ups)
Day 2 - 30 minute easy run
Day 3 - 5 x 1 km intervals (2 km warm-up, 2 km cool down)
Day 4 - 30 minute easy run
Day 5 - Rest day, 1.6 km easy run + core exercises (lunges, squats, crunches, push-ups)
Day 6 - 2-3 hours long run easy pace
Day 7 - 2-3 hours long run easy pace
Week 4-6
Day 1 - Rest day, 1.6 km easy run + tabata core exercises (lunges, squats, crunches, push-ups, mountain climber) (40 sec max rep + 20 sec rest x 5 reps)
Day 2 - 1 hour easy run
Day 3 - 5 x 1 km intervals (2 km warm-up, 2 km cool down)
Day 4 - 1 hour easy run
Day 1 - Rest day, 1.6 km easy run + tabata core exercises (lunges, squats, crunches, push-ups, mountain climber) (40 sec max rep + 20 sec rest x 5 reps)
Day 6 - 4-5 hours long run (easy pace)
Day 7 - 4-5 hours long run/race day (minimum of 21K at race pace)
Week 7-8 (race week)
Taper week (reduce reps, 30 minutes run and 1-2 hours weekend long runs)
Results:
I'm still to verify the complete results on the 26th of January. Again, it will not be just the training but the mental and nutrition aspect will be crucial as well. But so far, I had significant positive results over the course of 2 weeks: higher endurance in back to back long runs and faster time during races.
Again this is the program that I followed just to get back on track. The program also requires a lot of discipline especially if you're extremely busy. You need to squeeze it somewhere on your daily schedule to maximize the results.
Feel free to modify it based on your training need. Special credit to Sir Jovie for sharing this formula and monitoring my progress :)
