In
preparation for this amazing challenge I set out to find the right training
program. For the past three months I did not follow a specific program but
focused on getting back into shape, losing weight, getting fit and adding some speed,
in short it has been a discipline drive. I am fortunate to say that I have
achieved the goals I set for myself, all without injury. I am running between 47
and 65 km’s per week, have a 8m28s per kilometre time on the 20km plus runs, is
able to run a 10km at a 6m28s pace and do 3km time runs in 5m43s per kilometre.
It
is, however, time to get down to real training. The race environment demands
physical endurance, mental discipline and the ability to run with added weight of
between 10 and 13kg’s. It requires this to be done in excessive heat and with
minimal recovery time. So I did what, I am confident, all my fellow
participants did, I attacked the Internet with expectation.
The
first question I needed to answer is how many kilometres should I run weekly
and what should my long run be. I assumed this to be a fairly simple question.
It seems, however, as if the long run debate is still going strong with no
conclusive or dominant view that makes any real sense. I then turned my
attention to solving the issue for myself. I figured that the answer should be
somewhere within the various training programs out there.
I
extracted the following data from various training programs:
Target
Distance (Race)
|
Weekly
Total
|
Long
Run
|
Ratio
between Target & Weekly Total
|
Ratio
between Weekly Total and Long Run
|
10km
|
25
– 65km
|
6
– 17km
|
2.5
to 6.5 times
|
24
to 26%
|
42km
|
39
– 65km
|
16
– 32km
|
0.9
to 1.5 times
|
41
to 49%
|
80km
|
70
– 95km
|
21
– 35km
|
0.9
to 1.2 times
|
30
to 37%
|
160km
|
40
– 120km
|
26
– 48km
|
0.3
to 0.75 times
|
65
to 40%
|
The
first observation is that the ratio between the race target distance and the
total weekly run distance sharply decreases once the target distance exceeds that
of the conventional marathon. I personally think that this is simply due to runner
time availability. It does, however, provide some form of benchmark. I feel
comfortable that if others could perform reasonably well within this framework
that I would be able to do the same (a great example of surrogate
decision-making).
The
second observation is that the long run distance is typically around the 34 to
50% of the total weekly distance. An average of 42% seems to be in line with
the 160km race target distance.
What
does this mean for me?
My target distance is 243km’s,
My target weekly distance is therefore
between (243 x 0.3) and (243 x 0.75) which translates to a weekly target of
between 73 and 182 km’s per week, and
My target long run distance is
therefore 42% or, between 31 and 76km’s per week.
The
organisers of the race state a minimum training distance of between 48km to 80km/week
which would translate into a long run of between 22 and 34 km’s.
As
an average runner with an aim that is no more ambitious then to simply complete
the race I am comfortable positioning myself somewhere between organisers minimum
and the weekly maximum target. I am therefore setting a weekly target peaking
at 130km’s with a long run distance peaking at 52km’s. Effectively what this
would mean is that the remaining 80km’s are to be spread between three to four
additional work session per week which gives a distance of between 20 and 27km’s
per session.
Are
there any comments out here on my logic?
Next,
I will consider the possible race cut-off times to determine what the race pace
should be and what level of speed training should be incorporated into the
training.
Thank
you for visiting my blog, see you soon.
Genis
