HARD TRAINING PERIOD
OF ULTRA MARATHONS
Don Oliver's 2009 Comrades Training Programme
|
GAUTENG PROGRAMME
To RETURN to Don Oliver's 2009 Comrades
Marathon Programme Introduction - click here
or RETURN to PHASE 1: TO QUALIFY IN A STANDARD MARATHON - click here PHASE 2: HARD TRAINING PERIOD OF ULTRA MARATHONS The hard training period taking us from the beginning of March through to mid May, includes three ultras, one of which must be the Long Club Run of 60kms. This confidence booster marks the end of the hard training and the beginning of the wind down. A period of 10 weeks is the maximum that the body can tolerate before starting to break down in many ways from tiredness to sickness and loss of motivation. In the 10 weeks, we must fit in 3 ultras and a standard marathon meaning that you will be running a long run every 2 or 3 weeks. In between it is vital to have easy weekends to recover before taking on another ultra. For this reason, it is essential to consult the Runners Guide book and select a race menu. A suggestion for Central Gauteng runners who also will be running the Two Oceans 56km April 11th 2009 over Easter looks: Menu 1
If you do not want to run Two Oceans, you can use Menu 2. Menu 2
One important feature of this menu is that there is always at least two weeks rest between races. The programme below also stipulates that the weekend after a standard or an Ultra, the weekend run is only 15kms. “As the distance increases, the speed decreases”, so the suggested race times reflect that apart from the second standard marathon in which the time is faster than the qualifier but at this stage you will be a lot fitter and experienced. You will need a Pacing Chart for the 50km Ultra. PACING CHART FOR 50km ULTRA
Notes: 1. The splits are: 1st half =2hrs 35mins, 2nd half = 2hrs 45mins 2. The Bill Rowan medallists should run the 50km race at 5,1mins/km to finish in 4hrs 15mins. The splits would be first half 2hrs 03mins and second half 2hrs 12mins. MARCH TRAINING PROGRAMME Objective: To run the 50kms ultra Marathon in less than 5hrs15 mins
Total kilometres for March 2009 = 278km At the end of March it is advisable to stand back to see the progress towards the final objective. WHERE ARE WE NOW?
The total of 873km is well past half way and already one standard and one Ultra have been completed. At this stage, with the gradual increase in total kilometres each month, it is expected that you are injury free and also in good health. Your strength and endurance is building up to huge proportions and you are comfortably running distances in comfort that you previously thought was impossible. The plan is working! The next milestone in the Comrades training programme is the testing Two Oceans marathon over 56km in Cape Town. A timely reminder is that entries close on March 4th 2009, about one month before race day. A bronze medal (under 6hrs) at Two Oceans puts you in a very strong position for a bronze at Comrades. The speed required at Two Oceans is under 6,4mins/km, which is the same speed that you ran Om-Die-Dam, but this is a tougher course. The value in running Two Oceans is to have a taste of a big race (8000 runners) at sea level involving travel and hotel accommodation. Fine preparation for going away to Durban in May. The April training programme is: APRIL TRAINING PROGRAMME Objective: To run under 6 hours for the Two Oceans marathon and complete the second standard marathon
Total kilometres for April 2009 = 390km Notes: 1. The potential Bill Rowan medallists should aim for 4hrs 51mins at the Two Oceans, which is an overall speed of 5,2mins/km.Splits would be first half 28kms = 2hrs 20mins and the second half of 2hrs 31mins. 2. Confirm you have entered Comrades. To complete the Phase 2. of the Comrades Training Programme there only remains to complete the final ultra of 60km at the Long Club Run on May 3rd 2009. The Long Club Run is an endurance run taking over 7 1/2 hours. It is the final stepping stone towards running 89kms on May 24th 2009. As we have progressed with longer distances we have kept the element of the unknown to a minimum, being the distance you haven’t run before. For example we had 10kms between the 32km and the 42km followed by 14km from standard to 56kms at Two Oceans. If we don’t do the Long Club Run there will be an element of the unknown of 33kms at Comrades but if we put in the final stepping stone of 60kms the element of the unknown is reduced to 29km. Many clubs throughout the country hold a Long Club Run before Comrades for their longest run.. Most runs are organised by clubs and runners can stop at helpers’ cars for drinks and a stretch. The running time is unimportant but time on your feet is. Most bronze medallists will take up to 8hours to complete the 60km run. The Bill Rowan hopefuls will complete the 60kms in approximately 6hrs. The 60km long Club Run marks the end of the 10 week hard training programme. Now we start to wind own to Comrades. To CONTINUE on to PHASE 3: THE WIND DOWN - click here Key words: comrades marathon, ultra marathon, long club run, comrades training programme Internal links: long club run |
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Copyright Don
Oliver 2008