As many of you know I am training for a 100 mile race. It’s Blackbeard’s Revenge in late March so I’m currently in high mileage territory.
Now, I don’t think everyone out there is training for an ultra but maybe you would like to do an endurance race that requires more volume than YOU are used to.
Here are 3 tips from ultramarathon from training you can use in a 5K, 10K, half, or full marathon:
Doubles and Triples
I’m doing a lot of multiple runs throughout the day since my effort will likely span the course of 25-30 hours.
I did a single 12 hour effort that yielded 65 miles but that’s the only extremely long effort I’m doing.
I’ve talked about not going beyond 3 hours in a single training effort here before and I stand by it. I need to prepare my body for the volume but am also almost 40 years old- there’s a fine line there between volume and injury
So, I’m doing double and triple runs in a single day
For example, if I have 20 miles to run that could be 10+10 or 7+7+6
Naturally, I have to schedule around this to a degree with childcare (& you probably will with work), but splitting your effort is a way to achieve high volume
Back to back long efforts
Another strategy I am using in an effort to prepare my body for the fatigue I’ll feel in later miles is back to back long runs.
This would be, for example, doing a 12 mile schedules long run it key effort and then a 10 the following day.
The outcome here is training effect. I want my legs to be tired on run number 2. I also want to run through it so I’m stronger on the other end.
Note you can combine with doubles or triples if you are training for a marathon or above.
Under that, you can probably choose either/ or & hit the volume and desires training effect.
Splitting the difference on bedtime
I know sleep is a crucial part of recovery and I’m programming it as if it were part of my mileage
My strategy, taken from an infant sleep counselor, is to go to bed 20-30 minutes earlier and wake up 20-30 minutes later than normal
Normal is defined as when I’m not training for a race.
This gives me at least an extra half hour each night, translating to 3.5 hours extra per week.
My body needs that. I bet yours does, too.
I hope these tips are helpful to you & challenge you to choose ONE to apply during your next race training.
If you are in need of a personalized program, send me a message. Coaching launches next month with limited space & I’d love to work with you!
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