Getting ready for race day requires preparation and commitment. We asked experienced Grunters 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 to four shorter 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.
- 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!
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 Luxmore Grunt.
| Week | Training | Type |
|---|---|---|
| 1 | 2 x 40 mins (alternating faster/slow pace) 1x 45 mins |
low moderate |
| 2 | 2 x 40 mins (alternating faster/slow pace) 1 x 45 mins |
low moderate |
| 3 | 2 x 45 mins (alternating faster/slow pace) 1 x 50 mins |
low moderate |
| 4 | 2 x 45 mins (alternating faster/slow pace) 1 x 1 hour 1 x 60 mins (uphill walk/run) |
low moderate moderate |
| 5 | 2 x 45 mins (alternating faster/slow pace) 1 x 1 hour 1 x 1.5 hours (uphill/walk/run) |
low moderate moderate |
| 6 | 2 x 45 mins (alternating faster/slow pace) 1 x 1 hour 1 x 1.5 hours (uphill/walk/run) |
low moderate moderate |
| 7 | 1 x 30 mins (fast) 1 x 45 mins (alternating faster/slow pace) 1 x 1.25 hours 1 x 2 hours (uphill/walk/run) |
moderate low moderate moderate |
| 8 | 1 x 30 mins (fast) 1 x 45 mins (alternating faster/slow pace) 1 x 1.5 hours 1 x 2 hours (uphill/walk/run) |
moderate low moderate moderate |
| 9 | 1 x 45 mins (alternating faster/slow pace) 1 x 1.5 hours 1 x 2.5 hours (uphill/walk/run) |
low low to moderate moderate |
| 10 | 1 x 45 mins (alternating faster/slow pace) 1 x 1 hour 1 x 2.5 hours (uphill/walk/run) |
low moderate moderate |
| 11 | 1 x 1 hour 1 x 1.5 hours 1 x 3.5 hours (uphill/walk/run) |
moderate moderate moderate |
| 12 | 2 x 45 mins (alternating faster/slow pace) 1 x 1 hour 1 x 2 hours (uphill/walk/run) |
low moderate moderate |
| 13 | 1 x 1 hour 1 x 1.5 hours 1 x 3.5 hours (uphill/walk/run) |
moderate moderate moderate |
| 14 | 1 x 45 mins (alternating faster/slow pace) 1 x 1 hour 1 x 1 hour 45 mins |
low moderate moderate |
| 15 | 1 x 45 mins (alternating faster/slow pace) 1 x 1 hour 1 x 4 hours (uphill walk/run) |
low low moderate |
| 16 | 1 x 60 mins 1 x 45 mins 2 x 30 mins |
low moderate moderate |
Low - feeling comfortable and able to comfortably hold a conversation
Moderate - can hold a conversation but notice your breathing
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
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