9/5/2023 0 Comments 100k running challengeTo achieve this we will reduce the volume of the most runs by 75% each week. 4 hours run on technical and steep terrain.Long run of 46-50km with some intervals 10-20 minutes.Some fast intervals will also be introduced. Combined with a few intervals of moderately faster running towards the end. The distance of the long runs will be pushed further. The training will challenge our ability not to quit. Where our performance will go up and down. We need to be fit, healthy and injury free. 3 hour run on technical and steep terrainĤ weeks of hard training.This should spare the body some of the impact that faster running brings. Using the weight room to build improve the connective tissue, and give some stimulus to fast twitch muscle fibres. This should never be a lung searing, leg destroying effort.īase running is supported by a good dose of strength training. Begin with a pace just a little bit faster than your usual running pace. This should be over one or two set courses. Better to run further each week than to smash out some fast runs.Ī Tempo run is listed once a week. It is more important to cover the distance. The most important trait needed is patience. We are better off to continue the base phase up to the Taper if we skimped on base training.īase training is to develop a well balanced athlete capable of optimally responding to the stress of competition specific training. It sets up the ability to cover the distance. A proper base phase will have a direct effect on the Peak phase. This is the most important phase of training. The key workouts will vary according to the phase of training. The 16 weeks is broken into 3 distinct phases:Įach week will have 3 key workouts supported by easy runs and strength training. More important than physical prerequisites come the mental traits. My weekly volume has varied between 20-80km. My background spans many years, but over the last year, I’ve hardly run further than 25km in single a run. At least a year of running, preferably two. To get the most from this program we need to have some base fitness. It takes you beyond completing the distance. There are pros and cons to the different ways of training. This is a simple guiding structure to training. How do we structure running to be race ready? What does it take to prepare for a 100km running race? 16 weeks training for a 100km trail race.
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