Race Training

Race Training

So you are now signed up for the Tierra Arctic Ultra or maybe you are still wondering if this really is something for you? Maybe you are convinced that you are able to do it or maybe you are hesitating and asking yourself if you can handle this race?

I am convinced that you will make it with the right training and preperation, and that it even will be a quite pleasent challenge. In this article I will write a little bit of the important basics of training for an ultrarace and some things which is important to think about during youre training.

Basics

So how do you learn your body to run as far as 120 km? Well, of course you have to run a lot, in my training plan I have scheduled running 5 days a week and two days for alternate training such as a one hour core workout. Depending on where you are in your training volume you should run about 55-80 km a week, but if youre used to it you could run longer. I think its a good idea to find a training program that works and then make small changes in it to match youre capacity and lifestyle. If you really want to put youre back in to it its really good to hire a coach.

For me its sometime hard to fit in all the training sessions between full time job, family and coaching other runners but a good schedule makes it much easier. My training plan sits on the fridge for my family to see and we actually try to plan with it in mind. Sometimes I just dont have the time and have to change a bit in the plan but one thing I really dont miss out is the long runs at the weekend and the back-to-back running, its the long runs that is really important to train your body to run longer distances.

 One really important thing to remember is to take it slow and dont run too fast. Its your endurance you want to build up and the best pace is when youre comfortable and are able to talk as you run. Another thing to take slow is your progress and thats where the 10-percent rule comes in. The 10-percent rule states that you should never increase your weekly training by more than 10 percent over the previous week. And the 10 percent rule is really good to stick to if you want to avoid injuries.

Trainingprogram

Here you have my training program which stretches over 24 weeks and where I try to run in terrain similar to what you will run on during the upcoming race. I dont have much mountains where I live but I do have some really good technical hills which I can use.

 So heres the program with some notes(all distances in kilometers):

 

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total

1

Core

10

8

10

Core

19

8

55

2

Core

10

8

10

Core

22

8

58

3

Core

10

8

10

Core

25

8

61

4

Core

8

5

8

Core

22

8

51

5

Core

10

8

11

Core

25

11

65

6

Core

10

8

11

Core

28

11

68

7

Core

10

8

11

Core

28

10

67

8

Core

10

6

10

Core

22

11

59

9

Core

11

8

11

Core

33

8

71

10

Core

11

8

11

Core

22

12

63

11

Core

11

8

11

Core

38

8

76

12

Core

10

8

10

Core

25

8

61

13

Core

11

8

11

Core

29

11

70

14

Core

11

Core

5

Core

87(BUM)

Rest

103

15

Core

6

6

6

Core

14

12

44

16

Core

11

8

11

Core

24

8

62

17

Core

11

8

11

Core

26

22

78

18

Core

8

6

11

Core

22

16

63

19

Core

8

8

5

Core

22

Core

43

20

Core

6

6

6

Core

22

8

48

21

Core

11

Core

11

Core

38

22

82

22

Core

8

8

11

Core

29

Core

56

23

Core

8

Core

11

Core

16

8

43

24

8

Core

6

Rest

120

Rest

Rest

134

 

Shorter runs on weekdays

As you can see the runs during the weekdays isnt that really that far, so if you like to run a little bit longer during these days its possible. To me this works really good because my schedule is really packed these days.

Slow pace

My focus in most of my runs i aerobic training to train my endurance and when I do that I try run with a pulse around 70-75% of my maxpulse. Its been widely discussed if speed work is something to train and most ultrarunners dont do speed work. I like to do it so at least once a week I do some intervals or speed work.

Core training

The days where it says core I do some sort of strength training with focus of my upper body. Mostly not more than an hour to let my body recover.

Training race

In my plan I also have planned for a training race. A perfect situation to really see that the nutrition and gear works. This race is purely training so its important to not push yourself too hard.

Back-to-back runs

On saturdays I plan for the longer runs and some weekends another long run on sunday. This is really good to learn your body to work with tired legs and still keep on moving. Many ultrrunners says that this is the most important runs in all training.

Nutrition during longer runs

Dont forget to add something more than just water during your longer runs. If I will be out running for more than 45 minutes or so I always use something like Tailwind Nutrition and/or ClifBar to get the extra energy I need.

I hope that you will find some of this useful and hope that you will read the coming articles in this series! If you have any questions you can reach me at info@trailloparen.se

 

Thank you!