Go Hard

On the plan are a number of runs I've marked as Fundamental . What on earth is a fundamental run? For those looking for a physiology definition there will be disappointment. It isn't based exactly on a threshold, it's not a set heart rate zone, but it is prescriptive in pace. There is probably a better term than fundamental for this type of run, but it works for me. Originally taken from concepts used by Renato Canova, but I don't strictly follow his explanation. I've calculated the pace range to be based on what my recent race results suggest I am currently capable of for a marathon if I modify training for a couple of months to hit that time. This gives me my marathon pace. The fundamental pace is then simply 80-90% of that. For me that works out to be 4:04/km for marathon pace, and fundamental is 4:52-4:28/km. It is clearly aerobic conditioning. How I use this pace range depends on what event I am training for. If my target was a marathon, then I would re...

For some further insight into training for the Surfcoast Century it is worth picking apart the individual sessions. Of course, single sessions don't make the program, in a  total is greater than the sum of all it's parts , kind of way. How everything comes together over the weeks is more important. That said, the devil is in the details. I'll start by looking at the Hill Sprint session. Since I am preparing for a 100km race, sprints might seem far removed and even irrelevant to some. After all, how is sprinting as fast as you can related to the slow pace and different mechanics of an ultramarathon? Hill Sprints will make a weekly appearance. After a thorough warm up, which will likely include some mobility work I hit the main set. For this I pick a hill that's at least a 10% grade, but preferably steeper. The surface will vary weekly as I will pick a different location. Each repeat will cover roughly 70-200m for 8-12 repeats. Recovery will be some very easy jogging, ...

Training now moves away from the generalised style I've been holding recently. Time now to kick in the focus and aim directly for the Surfcoast Century in September. That gives me exactly three months from today. From here on in I will mainly be working on an 8-day week, with a fairly standard weekly structure. Most variation from this will be a byproduct of having to find different ways to get the training in. Of course there will be progression embedded into this structure. Day 1: Easy - Fundamental run 8-10km Day 2: VO2 Intervals: 4x1000m @ 3:45, 1000m rec @ 5:30, progressing towards 4x2000m with 500m rec. Total 12-15km Day 3: Fundamental 20-25km Day 4: Hill Sprints 10km Day 5: Regeneration - Easy 8-12km Day 6: Long 40-60km with race gear/nutrition. Aim for even style pacing, err on easy. Only after distance is covered then push up pace. Day 7: Easy 10-12km Day 8: Fundamental 12-18km on technical terrain. A pace guide for flat terrain is: Regeneratio...