Training programme 6

Luxmore Grunt programme, Casey Brown BPhEd(hons)

This is a generalised programme designed for an individual who is relatively new to this type of running and can already comfortably run for 30 minutes on the flat, at a low to moderate pace.

Three/four days of running training has been prescribed, however I would also highly recommend 1-2 days of resistance work to help increase strength of the legs for the hill climb and descent. Three/four days is more than sufficient as long as you are performing quality running. Don’t go crazy on strength training, especially if you haven’t done resistance training before. It does cause micro-damage to muscle and may leave you sore for a good 48 hours if you go overboard. This will make your next run not so enjoyable.

If you struggle running up hill, don’t panic. Concentrate on power walking as this will be more economical and will keep energy reserves for the return home from Luxmore Hut.

If possible stick to running on tracks and off the road. This will help reduce injury risk and also get you used to concentrating on tree roots, uneven surface etc.

Lastly, enjoy your training you will see amazing scenery you may have never seen otherwise!

Ideally spread the 3/4 runs out during the week so you have a day off in between where possible. It is best to leave the longer run last in the week.

On days 'off' you can do some strength training or a light cycle to aid recovery.

On the runs 60 min +, make sure ground isn’t too flat. Find a route that does climb and descend and is still runnable. The long hill walk/run days should be relatively steep and challenge you.

Week (starting week August 11th -16th) Training type

Week 1
Goal: Build onto and increase base fitness

2 x 40min run (2 minutes fastest pace, 3 minutes low)
2 x 45min run (mod)

Week 2

2 x 40min run (2 minutes fastest pace, 3 minutes low)
2 x 45min run (mod)

Week 3

2 x 45min run (2 minutes fastest pace, 3 minutes low)
2 x 50min run (mod)

Week 4

2 x 45min run (3 minutes fastest pace, 2 minutes low)
1 x 60min run (mod)
1 x 1hr 15min hill walk/run (mod)

Week 5

2 x 45min run (3 minutes fastest pace, 2 minutes low)
1 x 1hr 10min run (mod)
1 x 1.5hr hill walk/run (mod)

Week 6

Goal: Familiarise body with hill work and increase duration

2 x 45min run (3 minutes fastest pace, 2 minutes low)
1 x 1hr 15min run (mod)
1 x 1.5hr hill walk/run (mod)

Week 7

1 x 30min (fast)
1 x 45min run (4 minutes fastest pace, 1 minutes low)
1 x 1hr 20min run (mod)
1 x 2hr hill walk/run (mod)

Week 8

1 x 30min (fast)
1 x 45min run (4 minutes fastest pace, 1 minutes low)
1 x 1hr 30min run (mod)
1 x 2hr hill walk/run (mod)

Week 9

1 x 45min run (4 minutes fastest pace, 1 minutes low)
1 x 1hr 30min run (low to mod)
1 x 2.5hr hill walk/run (mod)

Week 10

1 x 45min run (5 minutes fastest pace, 1 minutes low)
1 x 60min run (mod)
1 x 2.5hr hill walk/run (mod)

Week 11

1 x 60min run (mod)
1 x 1hr 30min run (mod)
1 x 3.5hr hill walk/run (mod)

Week 12

Goal: Increase training load, before tapering and replenishing for race day

2 x 45min run (5 minutes fastest pace, 1 minutes low)
1 x 60min run (mod)
1 x 2 hour hill walk/run (mod)

Week 13

1 x 60min run (fastest pace)
1 x 1hr 30min run (mod)
1 x 3.5hr hill walk/run (mod)

Week 14

1 x 45min run (5 minutes fastest pace, 1 minutes low)
1 x 60min (mod)
1 x 1hr 45min (mod)

Week 15

1 x 45min run (5 minutes fastest pace, 1 minutes low)
1 x 60min run (low)
1 x 4hr run including hills, similar to Grunt conditions or approximately 21-23km (mid-week)

Week 16

1 x 60min (low)
1 x 45min run (mod)
2 x 30min run (mod to fast)

Race week

3 x 30min easy runs - keep limber for Race Day!

Notes
*mod = moderate intensity, you should still be able to hold a conversation but notice your breathing. Around 70-75% HR max.
*low = low intensity, you should feel very comfortable and be able to comfortably hold a conversation. Around 60-65% HR max.

Helpful Hints

  • Light cycling is a great option on recovery days to help attenuate muscle soreness. X-trainer or elliptical trainer has a good cross over to running and has less impact on the knees than a treadmill if you need to do train indoors.
  • Remember it may snow, rain, hail or be hot on race day. Be prepared to go out in all conditions to familiarise yourself to each environment and see how your body copes with temperature regulation, fluid intake etc in each environment.
  • Look after yourself when running downhill, small, light steps, lean trunk of your body slightly forward to reduce forces through your lower body.
  • Train on the longer runs with your Camelpak and gear so you are used to its movement and weight for race day. Remember there are 3 drink stops so don’t carry too much liquid!
  • Experiment with nutrition options early on in your training so you have time to choose the best choice for your body and figure out how long you need to eat before a long run to reduce any gastrointestinal discomfort.
  • High-intensity Interval Training although uncomfortable is a very fast and effective way of increasing cardiorespiratory fitness and anaerobic threshold. This has been included in your training and will benefit not only your running pace but also help you climbing that hill.