Running your first ultra?

“The only limitations are in your mind.”

Many runners have heard this: 

“If you can do a half marathon, you can do a full marathon.” 

It is generally accepted that the level of dedication required for both is similar and the training technique is the same — you simply train longer for a marathon. So… does this same rationale apply to the relationship between marathons and ultra marathons? 

Not exactly. 

The training for a marathon versus an ultramarathon has a couple of essential differences that one must consider before making the distance leap.

PACE

Ultras are less about speed and rather more about physical endurance. Obviously, in the same way as most races, ultras are timed and even have time cut-offs, however, you will be hard pressed to discover two or more competitors sprinting to the end to be the winner. Moreover, there may be an hour or even more between the initial few finishers.

When covering distances of 20, 30, 40… .50 kilometers, the most efficient way for the human body to endure is to slow down. I have to say that training is no different. There is less requirement for short sprints, since truly long, slow runs that accustom your brain and body to hours of repetitive running, are by a wide margin more helpful in preparation for an ultra marathon.

DISTANCE

Most marathon training programs have one weekly long run, preferably in the morning (as that is the point at which 99% of marathons start), and encourage adding just 2km to the distance at a time – up to a maximum of 32km. 

Ultras of 50 or more kilometers, however, require a minimum of one long run every week, and unless you have several years to prepare, you’ll have to add more than a kilometer every week. Despite the fact that it's never a good idea to attempt and run the full race distance in training, you ought to go past 37km at least once. Some ultra runners will run a marathon or a shorter-distance ultra, like a 50km as a training run for a more challenging ultra.

NUTRITION

Some people may have the capacity to complete a marathon without taking in anything other than a couple of glucose and electrolyte shots and water. However, failing to replenish your calories in an ultramarathon is not an option. Not just will you not reach the finish line, you are likely to suffer physical consequences like diarrhea, stomach cramps, vomiting, or passing out.

Remember, ultramarathoners are burning thousands of calories in a long training run or race; these calories provide the body with vitality and energy and must be replenished as quickly and efficiently as possible to maintain a proper calorie intake.

PACK WEIGHT

For a marathon, you ought to plan on wearing around 1kg of additional weight – the heaviness of a water cinch with a little pocket in it for your chosen nutritional supplement. Most ultramarathons have none or few support stations, so a runner will have to rely all the more on themselves.

A popular packing technique for ultramarathoners is a hydration pack, which has pockets and webbing for things like additional food, socks, gloves, a headlamp, Vaseline, a bandana and band-aids. Ultra runners can make things easier on themselves by doing long runs with their pack completely stuffed, so they can easily adjust their gait if necessary to make it more comfortable, and handle any chaffing problems because of maladjusted straps.

However, the most important training instrument required for an ultramarathon is the same as a marathon – dedication. If you have that, you’ll be okay.

Does the idea of running an ultra fill you with fear?

99% of all runners will never attempt an ultra run because that they see it as something extremely difficult, almost impossible. 

If that sounds like you, volunteer to work a support station at an ultra marathon, be the crew for a competitor, or simply enjoy as a spectator. Watching runners finish their first ultramarathon, or even just their first marathon, is amazing. You will be inspired. The satisfaction and excitement that they display will help you understand the transformation these people go through while running the race. 

You see the torment, exhaustion, and broken bodies, but you also see individuals of all ages and shapes turning into a child again and achieving their goals.

A large portion of the runners you will see completing an ultra are ordinary people doing an extraordinary thing. Finishing an ultra is truly within the reach of almost any individual who understands that discipline, commitment, and the strength to suffer for one’s goals is the key to success.

PREPARING FOR YOUR FIRST ULTRAMARATHON

Many people would expect that the typical progression would be 5km-10km-16km-half marathon-marathon, and afterward a 50km. That works much of the time. Nonetheless, I don’t think you fundamentally need to run 42.2km before you run an ultra. Personally, I know several runners who jumped directly to an ultra. (like me 😱)

Most runners won’t even try to run an ultra after having completed a marathon or two. Just the thought of running twice as far, with twice the pain, and training twice as hard, quickly becomes an unendurable thought.

The secret is that the pain isn’t twice as much. Ultras are actually less demanding than marathons! Marathons are significantly more intense and a great many people run the whole race. During ultras, only the elite athletes have the capacity to run 50km non-stop. 

The downside is that some well-trained runners are sometimes beaten by average runners who mix in running with walking.

STEP 1. Increase Your Distance

If you want more chances of completing your first ultra running experience, then you will have to run more. Increase your distance. I don’t have a clue about the minimum time that you ought to have been running before you endeavor your first crazy-ultra-experience, however, I would propose no less than 6 months. Once you have selected your first ultra-race to try to increase your weekly distance to a maximum of 35km during the last 2-4 weeks prior to the event. You ought to run 4-6 days a week, relaxing the day following your longest run.

The day preceding your long run should be an easy one. What is actually a long run? If your day by day normal distance is 5-10km, then a long run would be 15-20km. 

If you usually run 8-13km almost every day, then a long run would be 18-25km. Your goal should be to finish 2-3 runs of 28-38km. I suggest running at least one marathon before a 50km race.

STEP 2. Mix in Walking With Running

Do I need to run the complete distance in my long runs? The answer is NO. 

Indeed, many beginners have issues with the amount of walking required in their first ultra-running experience. They have prepared to run, not to walk. I’m telling you this because I only found out this when a more experienced runner told me to go slow.

I would recommend that you mix in running with walking during your longest runs. Walk when you reach short steep slopes or run a particular amount of time and afterward walk a particular amount of time.

In summary: learn how to walk.

STEP 3. Understand Specificity

The golden principle for any runner is specificity. Your preparation should mimic perfectly the terrain and conditions from the actual race. 

Are you going to do a trail ultramarathon? Your long run should be on trails. Will your ultra take place on a mountain? Will you need to do long climbs and descents? Train for those variables as much as possible. Do I need to run on trails consistently if I’m going to race on trails? NO. You should do only your long runs on trails.

Try to mimic the actual race’s conditions as much as possible. Train at the same hour the race starts. Take food with you. Prepare your brain early so that you will suffer less during your first ultra marathon.

STEP 4. Your Goal Should Be to Finish the Race

Try not to consider any specific time or runner you need to beat. How much time do you need to complete 50km? 

When I initially started reading about ultras I found this nice line:

“double your marathon time and add two hours.”

STEP 5. Choose Your Equipment

The critical piece of equipment for any runner is shoes. I don’t think the shoes that are particularly intended for trails are superior to the average running shoe. If running on trails you need shoes that offer sufficient traction, stability, and solidness.

You should also buy some sort of fanny pack in which you can carry liquids, food, emergency treatment supplies, and numerous different things.

Think also about wearing a hat and sunglasses to keep the sun out of your eyes. If it’s cold, wear a fleece or polypropylene hood and carry cotton gloves with you. In extremely icy or stormy weather, have some Gore-Tex or waterproof mittens.

Other things you should not forget: a buff, GPS watch, socks, another pair of shoes (just in case), glucose, electrolytes.

STEP 6. Pre-race Preparations

The last few days prior to your first ultramarathon can be unimaginably troublesome. When you initially began training for the race 3 months back it appeared fun, exciting and “conceivable”. 

Reality sets in now and you’re not certain if you can actually do this. It now appears like a truly impossible race. You should not be scared; this happens to every ultra-runner. Even pro athletes have their fears.

Schedule the last hard workout one week prior to the race itself.

In an ordinary week before a major race, you should run 13km on Monday, 10km on Tuesday, and 7km on Wednesday. 

Take Thursday and Friday off if the race is on Saturday. 

Don’t run too much in your last week before the ultra – you could just hurt yourself and your fitness will not change significantly. All the hard work and training from the past is right there in your mind. 

You are prepared, but you just don’t know it.

THE WEEK BEFORE THE RACE:

Focus on Sleep And Nutrition

Tuesday, Wednesday, and Thursday – get plenty of sleep. 

Normally, the night before an ultra marathon you won’t sleep very well. Even if you don’t get any sleep at all the night before, your performance won’t suffer as long as you slept well the previous 3 or 4 nights.

Starting on Wednesday you should attempt to focus on consuming mainly complex carbohydrates at all of your meals. 

Try not to eat too much, particularly the night before the race. One day before the race you should try to hydrate yourself. When you need to go to the bathroom frequently and your pee is clear, then you are decently hydrated.

A crew is a smart idea. They can give you supplies and moral support. Having a supportive crew can also put more pressure on you to finish the race. It would be harder to let them down when they have given their time to help you reach your goal.

Nutrition

There is no real mystery regarding what to eat. After five hours of running, nothing appears to taste great. The best thing to do is to have a wide variety of foods. 

Try candy bars, chocolate, power bars, protein bars, fruits like watermelon, honey, sultanas, pulled figs. Work out what works best for you during your training.

The famous “carbo-loading” applies to ultramarathons too. You should eat a lot of carbs 2-3 days before the actual race. You can read more about complex carbs vs simple carbs here.

STEP 7. The Race

The big day has finally arrived. When you go to sleep one night before the race you should definitely set 2 alarm clocks. Setting only one alarm clock could make you worry about oversleeping, which could keep you awake all night.

You ought to get up no less than 1-2 hours before the start of the race. Plan your time: you will have to get dressed, eat, and complete your morning rituals. You should be at the starting area at least 30 minutes prior to the start.

What should you eat for breakfast?

It should be something light and easily digestible and absorbable such as cereal, pancakes, fruits, milk, coffee. On your way to the starting area drink a lot of water, you should be super-hydrated since your muscles will crave water and glucose.

At the point when the runners line up for the start of the race, get close to the back of the pack. DON’T get close to the front; if you do, you will begin too fast because it feels easy.

How quickly should you run?

I usually divide the race into thirds. 

The first one should feel like a walk in the park. 

The second one should be only a little uncomfortable. 

The last third is the place where the genuine race actually starts. You will have to grit your teeth and focus on finishing the ultra.

Think about your running pace as something slightly slower than your normal pace. When you walk, you should do it briskly – work this on in training.

When would it be a good idea to start walking during the ultra?

If you wait until you feel the need to walk, then you have waited too long. 

Remember this: start walking when you hit the first hill. 

Although this can be very hard to do, I know from experience. Many runners don’t know how to “tackle” the race. Run when you have to run. Walk when you have to walk.

You ought to be always checking your body and monitoring your pace. Are you drinking enough water? Are you walking sufficiently? Before you reach an aid station you should already know what you need. If you don’t pre-plan, you’ll waste time at the aid stations or with your crew trying to figure out what you need. You should get in and out of the support station as fast as possible. A few minutes can pass by surprisingly quickly at a support station.

HITTING "THE WALL"

You will inevitably reach that point in the race where your progress appears to be so slow (often it’s around 30 to 40 kilometers) regardless of your effort which appears to be so huge. 

You feel like an old person with no energy, drained, tired and weak. Continue eating and drinking. More than likely you have low glucose levels or you are dehydrated.

Continue running or walking, even if you feel it’s very slowly. The finish line is waiting for you.

STEP 8. Recovery

The following day you should go out and walk 20-30 minutes or run gradually for 3-5km and after that take a hot bath. Relax. Take another two days off and then gradually increase your distances again.

Remember to eat a lot of carbs (your liver will thank you for this) and proteins (for muscle recovery). Drink enough water for a few days after the race. The ultramarathon recovery week should be very much alike to the week prior to the race (in terms of eating, resting, and training).

Run an ultra marathon. 

In a small but essential way, you will feel transformed.

Your Complete Guide To Marathon Training – Start To Finish 🏁

For many runners, the desire to do a marathon is about personal challenges.

You might want to test your limits or prove that you can go the distance. Perhaps a friend has talked you into it. Maybe you'd like to lose weight, get healthier or raise awareness for a charity.

Whatever your reason, hold on to it and remind yourself of it often during the months ahead. Maintaining your motivation will help you get out the door when your legs are tired, or the weather is nasty.

GETTING STARTED

Be aware of your limits. The 42.2km in a marathon puts you at a significantly higher risk of injury than your daily neighbourhood jogs. Consult with your physician before embarking on any training program.

START EARLY

Conventional wisdom recommends that aspiring marathoners run consistent base mileage for at least a year before embarking on a marathon training program.

One of the most common causes of injury is building weekly mileage too soon, too fast—so don't underestimate the importance of consistently running at least 32–48km a week regularly before committing to training for a marathon.

START SMALL

Running a few shorter races—5Ks, 10Ks, or even a half marathon—is an excellent way to prepare physically and mentally for a first marathon.

CHOOSING A FIRST MARATHON

Marathons range from quiet, low-key races on backcountry roads to spectator-lined urban races with tens of thousands of runners. To help you get used to the race vibe and identify your preference, run a few shorter races, cheer on a friend or volunteer at marathons.

Choosing a marathon close to home may offer a "home field advantage" with the opportunity to run on familiar roads; on the other hand, choosing a "destination" race can really stoke your motivation fire in the months leading up to race day.

THE FOUR BUILDING BLOCKS OF MARATHON TRAINING  

The primary elements of marathon training are:

Base mileage. Build your weekly mileage over time, running three to five times weekly.

The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances.

Speed work. Practice intervals and tempo runs to increase your cardio capacity.

Rest and recovery. Adequate rest helps prevent injuries and mental burnout.

BASE MILEAGE

Most marathon training plans range from 12 to 20 weeks. Beginning marathoners should aim to build their weekly mileage up to 80 km over the four months leading up to race day.

Three to five runs per week is sufficient.

The vast majority of these runs should be done at a relaxed pace. You should run at an easy enough pace to carry on a conversation.

Never increase your weekly mileage by more than 10% when building base mileage.

THE LONG RUN

Your next step is to build up to a weekly long run. This should be done once every 7–10 days, extending the long run by a mile or two each week.

Every 3 weeks, scale it back by a few miles so as not to overtax your body and risk injury.

For example, you might run 20km one weekend, 21km the next, then 22km, and then 20km again before moving on to 23km on the fifth weekend.

Doing these runs at a substantially slower pace builds confidence, lets your body adjust to longer distances, and teaches you to burn fat for fuel.

❗ Max distance: Most marathon training plans usually peak at a long run of 32 km.

So where do those last 10km come from on race day?

With proper training, your body will take advantage of the peak shape your body will be in, the rest you offer during a tapering period, and the adrenaline and crowd support of race day.

SPEED WORK

Speed work is an optional element to incorporate into your training program. It can increase your aerobic capacity and make your easy runs feel… well, easy!

Intervals and tempo runs are the most popular forms of speed work.

Intervals are a set of repetitions of a specific, short distance, run at a substantially faster pace than usual, with recovery jogs in between.

For example, you might run 4x 1km repeats at a hard pace, with 5 minutes of slow jogging or even walking between the mile repeats.

Tempo runs are longer than an interval—generally in the range of 4–16 km, depending on where you are in your training—run at a challenging but sustainable pace. This kind of workout teaches your body, as well as your brain, to sustain challenging work over a longer period of time.

Always allow your body to warm up and cool down with a few easy miles at the beginning and end of any speed workout.

REST AND RECOVERY

Rest days mean no running. 

They let your muscles recover from taxing workouts and help prevent mental burnout. The greatest enemy of any aspiring marathoner is injury, and the best protection against injury is rest.

Cross-training is a great option if you are itching to do something active on your rest days.

Cross-training can include walking, hiking, cycling, swimming, yoga, lifting weights, or any other active pursuit that isn't as high-impact as running.

TAPERING

In the two or three weeks leading up to your marathon, scale back significantly on the overall mileage and difficulty of your runs to let your body rest up for race day.

HYDRATING AND FUELING ON THE RUN

HYDRATION

Nearly all marathons include water and aid stations along the way.

If you plan to carry some water on race day, buy a hydration pack or belt long in advance and get accustomed to running with it. Never try something new on race day.

While training, of course, you will be doing plenty of long runs without the benefit of aid stations.

Several tried-and-true techniques to consider:

• Carry your own water using a hydration pack or belt or with handheld bottles.
• Do long runs on a short loop course to stash water in one spot.
• Plot your long-run route to pass water fountains (but during colder months, ensure they're turned on).
• Stash water bottles along your route the night or morning before your run.

FUELLING

You've probably heard about the phenomenon many marathoners experience around the 32 km mark, commonly called "hitting the wall" or "bonking."

Your body can only store so much glycogen—its primary energy source during the marathon.

As this level gets depleted throughout your marathon, your muscles will begin to tire and feel heavy. While no amount of fuel consumption during the race can entirely replace your depleted glycogen, consuming small amounts of carbohydrates can help prevent you from hitting the dreaded wall.

Energy gels or chews are the easiest to carry and often most straightforward to digest—but a few pieces of fruit or an energy bar can also do the trick.

For any run over 2 hours, aim to take about 60 grams of carbohydrates per hour.

As with everything, test out various fuel types on your training runs to see what your stomach tolerates best so you can fuel confidently on race day.

RACE DAY TIPS

Don't try anything new on race day—no new shoes, new shorts or a new shirt.

Don't guzzle 3 cups of coffee if you usually have one.

You should be fine-tuning your clothing, gear and fueling strategies during your long training runs.

BEFORE THE RACE

🍒Hydrate well for several days leading up to your marathon. Drink a big glass of water before bed the night before race day. Drink another one first thing in the morning.

🍒Eat a simple, high-carbohydrate breakfast several hours before the start of the race. Bagels, oatmeal, bars and fruit all work well.

🍒Lather up with a little Vaseline or BodyGlide in areas vulnerable to chafing (you probably learned where during training runs).

🍒Get to the starting line early, and if needed, get in the port-a-potty line 30–40 minutes before the official start time. The lines may be long.

🍒The temperature will rise throughout the race, so don't overdress. If you're really cold at the start, wear an oversized trash bag over your clothing to keep warm until the starting gun goes off.

🍒If you plan to run with music, check whether headphones are allowed on the course; not all marathons permit them. Running with headphones can be dangerous if you can't hear what's happening around you, particularly if you're not on a closed course. Finally, something must be said for not tuning out the sounds of the spectator crowds and your fellow runners.

DURING THE RACE

🍓Start slowly. It's easy to get caught up in race-day adrenaline, but starting too fast is a big rookie mistake. There will be plenty of miles to pick up your pace if you're feeling great.

🍓Don't blaze by every aid station or try to drink from a cup while running full blast. Either practice drinking while running before race day or just pull over for a few seconds to drink.

🍓Bathroom lines are longest at the first few aid stations. It may save you time if you can wait another few miles without discomfort.

🍓If you have a friend coming to cheer you on, plan ahead at which spots along the course he or she will meet you. A friend along the way can be a considerable boost.

🍓Enjoy the energy of the spectators. However, ignore the guy with the box of chocolate doughnuts. He's trying to be nice, but chocolate-glazed doughnuts at 29 km are not a good idea.

RACE RECOVERY AND BEYOND

RACE DAY

✔ In the immediate moments after you finish, drink several cups of water or sports drink to nourish your tired muscles.

✔ Walk a little, if you can, to let those muscles cool down.

✔ Do gentle stretching.

✔ Eat some simple carbohydrates, whether you feel like it or not.

AFTER RACE DAY

❤️️ Take at least a week off before resuming any regular running schedule, and even then, take your time easing back into distance and frequency.

❤️️ Get plenty of sleep.

❤️️ Eat well-balanced meals.

❤️️ Take care of any injuries or ailments you may have developed during the race.

❤️️ Nourish your immune system, which will be more vulnerable immediately after the marathon.

Strength Training 💪🏻

STRENGTH TRAINING FOR OVERALL BODY BALANCE AND STRENGTH 

While a consistent running regimen will do a great job of strengthening your legs and lungs, it won’t do much for many of the muscles in the rest of your body. 

A basic 30 to 45-minute strength-training session once or twice a week will improve overall body balance and help lessen the likelihood of an overuse injury.

Give the session described below a shot. 

☝🏻 Take 1-2 minutes of recovery time between each exercise. 
☝🏻 Start with one set of the circuit and work your way up to three sets over 8 weeks.

◄[🏆]► PULL-UPS ◄[🥇]►

Using a pull-up bar, position your hands slightly wider than shoulder apart.

Let your body hang until your arms are straight.

Pull yourself up until your chin is parallel with the bar.

Repeat 3-5 times.

◄[🏆]► SINGLE LEG DEADLIFTS ◄[🥇]►

Take a 3 - 4 kg dumbbell in your right hand and stand on your left leg with the knee slightly bent. 

Lower the dumbbell to the floor with your right arm, keeping it straight, and ensure your back is locked as your right leg kicks back. 

Keep your head up and aim to maintain a straight line between your right shoulder and your right leg. 

When the dumbbell gets close to the floor, pull your right arm away from the floor and bring your right leg back toward a standing position. 

Repeat this sequence ten times, then switch and do the same on your right leg.

◄[🏆]► PUSHUP MATRIX  ◄[🥇]►

This exercise utilizes three positions: 

1. Hands parallel and shoulder width apart. 
2. Hands staggered, right one forward. 
3. Hands staggered, left arm forward. 

Perform 5 reps in each position. 

Try doing this exercise by putting your hands atop a stability ball for an additional challenge.

◄[🏆]► PLANK MATRIX ◄[🥇]►

This exercise utilizes four positions: 

1. Face down, forearms on the floor shoulder width apart (hold for one minute). 
2. Right side, forearm on the floor (hold for 30 seconds). 
3. Left side, forearm on the floor (hold for 30 seconds).
4. On your back, put your hands on the floor (almost like a backward push-up) (hold for 30 seconds).

◄[🏆]► HAMSTRING CURLS  ◄[🥇]►

Lay on your back and put your feet atop the stability ball. 

Lift your lower back off the ground and push the ball away from you with your feet, straightening your legs and keeping your core right. 

Then, bring the ball back toward you. 

Repeat 20 times.

◄[🏆]► BURPEES ◄[🥇]►

Start in a standing position. 

Fall to the floor into a pushup position, straightening your body to parallel the floor. 

Hold this position for two seconds before returning to a standing position and jumping into the air, straightening your body. 

Perform 10-15 burpees per set.

◄[🏆]► BODYWEIGHT SQUATS ◄[🥇]►

Stand with your feet shoulder-width apart and your heels firmly planted on the floor. 

Put your hands before you and lower your body into a sitting position. 

Keep your back straight and push your weight into your heels as you reach a sitting position. 

Hold for three seconds before returning to a standing position. 

Repeat 10-15 times. 

Perform this exercise with 3 - 4 kg dumbbells for an additional challenge.

◄[🏆]► REVERSE DIPS ◄[🥇]►

Stand with your back to a bench or chair whose seat is about 3 feet off the ground. 

Put your hands on the seat behind you just beyond shoulder width apart and your feet two to three feet out in front of you (heels will be on the ground, toes up in the air), keeping your body straight. 

Lower your upper body until your elbow reaches a 90-degree angle. 

Repeat 10-15 times.

Quality Training Essentials

꧁✿🌸╭⊱ Quality training 1: LONG SLOW RUN ⊱╮🌸✿꧂

Typically, a runner performs this training session at the weekend, and it predominantly trains the aerobic energy system. Common mistakes involve running at a pace that is too fast or starting at a pace that is too fast and dramatically slowing in the latter part of the run because of the over-optimistic start.

We start slow and comfortable and go on and on. We increase the distance of this run each week whilst having a drop back down in the distance every 3-4 weeks.

Relevant for all running: Crucial for Marathon preparation and Half marathon preparation.

꧁✿🌸╭⊱ Quality training 2: TEMPO RUN  ⊱╮🌸✿꧂

Comfortably hard running. This challenges the heart and lungs. It's not so complicated that you can't speak; you can say 2-3 word strings before taking a breath, but it's undoubtedly a challenging run.

Tempo training sessions take many different forms. The most popular involves a warm-up followed by a specified running period at a 'tempo' pace followed by a cool down.

Or beginning at an easy pace and getting progressively faster throughout the run. For anything up to a half marathon, the tempo section of a run can be anything up to 1 hour.

It may be longer than that in peak training weeks for a marathon.

꧁✿🌸╭⊱ Quality training 3: LACTATE THRESHOLD  ⊱╮🌸✿꧂

When we consider the energy systems, most people interested in the sport will be familiar with the terms aerobic and anaerobic. These refer to energy generation with or without oxygen, respectively.

Aerobic energy production has waste products of carbon dioxide and water, whereas anaerobic energy production has lactic acid as a waste product.

This can cause feelings of muscle soreness, and in undertrained or overtrained athletes, we may get the phenomenon of acidosis.

When we consider lactate threshold training, we aim to increase the pace at which we meet the lactate threshold. The faster this is, the quicker our race times will be, whether they are at a pace below or above the lactate threshold.

The Lactate threshold pace is loosely defined as the pace that one could maintain for 1 hour.

For most, this is between their 10km and half marathon pace. Lactate threshold workouts focus on running at this pace for specified periods or distances.

A Popular session is the YASSO 800s.

800m run at an approximate lactate threshold pace, with a recovery period equal to the time it took to run the 800m.

Another session that really tests is a 2000m run at lactate threshold pace with 3 minutes recovery x 3.

꧁✿🌸╭⊱ Quality training 4: SPEED  ⊱╮🌸✿꧂

This does what it says on the tin, really. Regarding the quantity of your training, only a tiny amount should be done at speed. 

When considering speedwork, we are looking at training paces around your 5k pace or quicker. As such, these should only be done on distances of approx 400m or shorter, and if you have access to a track, they are best done there without the obstacles of curbs, etc, that you might not see going at such a pace. 

These are actual tests for your Lactic energy system, as the first portion of each repetition will be done before significant respiration occurs in the working muscles. 

Running at speed will help you to run more efficiently. When trying to hit specific places, you will stand up taller, use your arms more, pick your legs up more, and use your whole body to propel you forward. 

The recovery between efforts will allow you to do this all again, so you might get 2-3 km of quality running throughout a 5-6km session, but you won't feel nearly as tired. 

Typical sessions include 10x400m with 90s recovery. 12x200m with 1 min recovery.

꧁✿🌸╭⊱ Quality training 5: RUNNING FORM  ⊱╮🌸✿꧂

Speed workouts address running form, however, if you are training for a much longer distance event you may find that your running form deteriorates over the longer distances. 

You can do various drills at a more realistic pace that can help your running efficiency. 

In a warm-up for any of the Quality Training 3 or Quality Training 4 sessions, it is advisable to do 3-5 strides. 

These are short sections where you accelerate, focussing on the movements necessary to propel you forward that bit faster. 

One example of a running form drill is the cadence drill. Focus on lifting the legs up with the hip flexors and having a kick at the back rather than shuffling along. Try to increase the number of steps in a given period, even if that means a shorter stride.

꧁✿🌸╭⊱ Quality training 6: ACTIVE RECOVERY ⊱╮🌸✿꧂

After all the quality sessions of a training week, you may have a build-up of acidosis in your muscles. 

A recovery run helps to remove this. You run at a very easy pace. It's similar to your long-run pace, but importantly, it's done to feel. It should feel minimal effort, although the beginning of the run may have some mobility restrictions due to the build-up of fatigue from other sessions. 

This run aims to get oxygen to the muscles to alleviate the feelings of acidosis. This run will also allow you to get your muscles warm for a really good stretching session.

If your run leading up to an important race does not have one of the above purposes, then you need to question why you are doing it. 

Continuously running at a pace between Quality Training 1 and Quality Training 2 will lead to a slight improvement in your running performance over time. 

To achieve success in running, your training must be quality. This doesn't mean always fast. But it does mean always having an identifiable reason for your run.

Training is defined as the study of a subject to improve your skill in that subject.

When the purpose is to improve skills, each training session must have a purpose. 

When using the terms quantity and quality in run training, 

• quantity quite obviously refers to the mileage covered in a training period; 
• quality refers to training sessions having a specific purpose. 

You may have heard the term junk miles. Quality training does not have junk miles.

To achieve improvements in fitness that will ultimately lead to faster race times and being able to run for longer, we must train the different energy systems.

Each system has a greater or lesser bearing on different race distances, but since our focus is on races of 5km and beyond, it makes sense to adapt the volume of training overall while still training all energy systems all the time.

Adding Tempo Runs During Your Peak Marathon Training

Here's how to add tempo runs to your weekly sessions during your peak marathon training.

Tempo runs should not be too SHORT or too SLOW.

Typically 20 minutes is sufficient. You need to get the muscles working hard for a sufficient length of time for the muscles to become proficient.

But as your marathon goal is, you should run 8 to 10k at tempo speed.

Do this challenging long-tempo run once or twice during your weekly training.

After your warm-up, run 10 kilometres at the easier end of your tempo pace range.

Jog for five minutes, then do another 10K at a tempo pace.

Maintaining that comfortably hard pace for so many kilometres will get you into shape for long distances.

Initially, the pace would feel uncomfortably hard, but as you become fitter and stronger, the pace becomes "comfortably hard".

Of course, this TEMPO run is for the more advanced runner.

Set goals

SET YOURSELF CLEAR GOALS.

And keep them to yourself.

Talking about your goals will never help you achieve them.

Likewise, I’ve heard plenty of people talk a big game and never deliver.

You should have clear goals, such as setting yourself a 1:58 finish time and then spending your time working toward achieving that.

COMMITMENT.

If you’re a casual runner, commit to running a certain number of days a week and stick to it.

If you are a competitive runner, try training twice a day.

TRAIN ALONE

I’m not saying you should be a running hermit. Try doing 50% of your training alone.

I believe this helps in several ways:

• It allows you to stick to your game plan of running easy or hard, short or long, without ever adjusting to whoever you happen to be running with.