Training for the Kepler Challenge
Getting ready for race day requires preparation and commitment. We’ve asked a few Kepler Challenge aficionados what advice they would give to newbies and here’s what they had to say:
- start your training early to allow enough time to building up your training gradually. This also allows for time off should you pick up an injury.
- do some stretches before and after your runs (seek professional advice if necessary).
- aim to go for three long runs a week. You can swim and bike on other days.
- run with friends as it makes your training more enjoyable and increases your motivation.
- be able to hold a conversation whilst running without struggling for breath.
- practise running downhill – it’s the downhill that hurts!
- reduce injuries by getting off sealed roads and onto gravel roads or dirt track. Better still practise running on tracks like the Kepler!
- be prepared for all conditions on the Kepler track, so don’t just train in good weather!
- build rest days into your training programme to allow your body time to recover.
- carry a pack and practise eating and drinking on the run – you need to get your body used to refuelling on the go.
- work out what food and hydration products work best for you early on in your training.
- most of all ENJOY your training and good luck for race day!
We would recommend getting a personalized training schedule with a professional trainer. This means that your needs and abilities are catered for so that you can have the very best outcome.
- Grounded Movement Co (Casey Brown)
We are very lucky to have an experienced local trainer here in Te Anau who has run the event several times. Casey is a born and bred local with a passion for helping people get the best out of their exercise experience. Look her up for realistic and practical tips on how to take on this event! - Vert.run
This is an international start up offering personalised, 1 to 1 human coaching to make trail running accessible to anyone.
Training schedule
Providing a training programme that suits all is difficult as everyone has their own personal goals, abilities and starting points. Below is one option for those of you new to the Kepler Challenge.
| Week | Training | Type |
|---|---|---|
| 1 | 2 x 40 mins 1x 30 mins |
Aerobic Aerobic |
| 2 | 2 x 45 mins 1 x 35 mins |
Aerobic Aerobic |
| 3 | 2 x 45 mins 1 x 45 mins |
Aerobic Quality |
| 4 | 2 x 50 mins 1 x 40 mins 1 x 2 hours |
Aerobic Quality Tramp or cycle |
| 5 | 2 x 50 mins 1 x 40 mins 1 x 180 mins |
Aerobic Quality Tramp or cycle |
| 6 | 2 x 55 mins 1x 40 mins 1 x 3 hours |
Aerobic Quality Tramp or cycle |
| 7 | 2 x 1 hour 1 x 45 mins 1 x 2 – 4 hours |
Aerobic Quality Aerobic Run, tramp or cycle |
| 8 | 2 x 1 hour 1 x 45 mins 1 x 2.5 – 5 hours |
Aerobic Quality Aerobic Run, tramp or cycle |
| 9 | 1 x 1 hour 2 x 45 mins 1 x 1.5 hours 1 x 3 – 8 hours |
Aerobic Quality Aerobic Run or tramp |
| 10 | 2 x 1 hour 2x 1.5 hours |
Aerobic Mixed |
| 11 | 2 x 1 hour 2x 1.5 hours 1 x 4 – 8 hours |
Aerobic Mixed Aerobic Run, tramp or cycle |
| 12 | 2 x 1 hour 2 x 1.5 hours 1 x 5 – 7 hours |
Aerobic Mixed Aerobic Run |
| 13 | 1 x 1 hour 1x 1.5 hours 1 x 4 – 8 hours |
Aerobic Mixed Aerobic Run, or tramp |
| 14 | 2 x 1 hour 1 x 1.5 hours 2 x 45 mins |
Aerobic Mixed Quality |
| 15 | 2 or 3 x 20 mins
Allow 2 clear days rest before race day. |
Aerobic |
| 16 | RACE DAY | Go for it and have FUN! |
Training programme used by Leanne Fricker, a 32 year old mother of one. She completed her first Kepler Challenge in 7 hours 57 minutes.
Aerobic – running at pace, but able to talk
Quality – running uphill or faster on the flat to raise heart rate (harder to talk)
Mixed – running uphill for short periods but mainly aerobic
Useful websites
Nowadays there’s a lot of information out there for trail runners. Here are some websites that might be of interest.
https://www.mountainsafety.org.nz/activities/trail-running/
https://www.active.com/running/articles/how-to-train-for-your-first-ultra-marathon
https://www.runnersworld.com/mountain-training/how-to-train-for-mountain-running