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Long training runs are one of the key features of a program to prepare for any ultradistance race. The specific details of length, pace, terrain, supplies, etc. will depend on the person, their fitness, and the event for which one is preparing. There are some common principles which are:
Lets look at each of these features in more detail.
First, duration pertains to the length of your longest run each week, in miles or hours. A runner who has been running regularly (3 or more times a week) might start with a long run of an hour. A general guideline is to do one long run a week, or every other week, and to add 10% distance (or time) every other long run. Thus, over a period of a few months, one can build up past the two and three hour barriers. The key is a consistent increase in the duration, without developing injuries or overtraining syndrome. Once you are over two hours, the long run starts to improve your ability to use fat as fuel, and you learn how to "keep going" in the face of some level of fatigue. Individuals will vary, but I generally recommend several long runs of 2-4 hours in the three months preceding a 50k or 50 mile race. For 100 mile runs, the duration for a couple of these runs will be more in the 4-6 hour range.
2. Specificity of the environment for the long training run. Here I mean the terrain over which you do the run, the weather, altitude, surface type, aid frequency and type, and time of day. It is best to try to simulate as closely as possible the conditions you are LIKELY to face on race day. If the route is hilly, do training runs on trails or roads with hills have similar grades and lengths, spacing, etc. Or even better, get out and do one or more training runs on the actual course. This will also help with mental visualization of running strong, and with preparing a race plan. Try to train some of the time in hot weather if the race is likely to be hot, or at altitude if most of the race is up high. Also, for track or road ultras, train some on those types of surfaces, at least a couple of your long runs should be shorter versions of the race you are aiming for. Have similar types of aid and stops as you will in the race, and run at a similar time of day for some of the long runs you do (especially train at NIGHT for a 100 miler !).
3. Mixing in walking into the long run. The goal of the long run is to get "time on your feet". You can extend this time by mixing in walking "breaks" every so often into the run. This can be done on a schedule (say 5 minutes on the half hour) or when you encounter uphills. It will depend on the terrain and how you feel. This also teaches you to keep moving forward when you are going through down times, when your energy is lagging. A break of 2 minutes is enough to recover and drink some fluids, while a longer break of 5-10 minutes gives time to eat some food, and get settled into a good powerwalking stride. The walking will give the running muscles a break and when you do start to run again and get settled back in, you should feel a little lighter on your feet than before the break.
4. Hydration, hydration, hydration ! Keeping adequate fluid balance is very important in long training runs and races. Try to keep a regular flow of water, electrolyte, and other beverages (soup, soda) going in, so that you maintain a constant weight during the run. Regular urination of clear urine is a good sign, as is consistent sweating and a stomach that is continually emptying (ie. not sloshing). Drink some fluids with salt, such as Gatorade or Succeed, these will help replace the salt you are sweating out. A good rate of fluid intake to shoot for is a quart an hour in cool to warm weather, maybe 50% more in real hot or humid weather. Also beware of high altitude, you lose more fluid through respiration in the thin air up high.
5. Eating on the go. Carry food with you on your long run (in your fanny or running pack) or have some food out on the course or with your handler. Try to eat once an hour or more, small amounts of varying types of food that agree with your stomach. Try different foods to see which you like. Some that are likely to be good include fruit, candy, pretzels, energy bars, and soup. One is trying to keep up enough energy input to maintain efficient use of fat stores, and to keep up the blood sugar level. Shoot for an intake of 200-300 calories per hour, unless you are using a drink that has a higher content of calories, such as Carboplex mixed with fruid juice. Some of the best times to eat are during walking breaks and when waiting for friends to catch up, or you can stop at selected point where you have aid set out or will have your crew person meet you. Also, in training for runs of 100 miles or longer (multiday) try to work in small amounts of foods containing proteins and fats.
6. Train the mind on your long runs. There are many things you can do to work on your outlook during the long training runs. First, have fun with friends in doing these runs. Laugh, be playful, tell stories, and take in the scenery about you. Occasionally run a long run alone (if it is safe) so that one race day you are comfortable if you want to run along alone. During the run, notice how you are feeling, if there are any blister problems, if you feel hungry or are too warm or cold (ie. associate with your body). Tell yourself how well you are doing, that you are strong, and are being patient. Try to picture how you will be feeling on race day at this point of the run, what the weather will be, how you will cover specific parts of the course, and that you are fluid and steady in moving along, enjoying yourself and the beauty around you.
Remember that the key to a good solid training program for ultras is consistency, with recovery time (off days) built in to allow the body time to adapt to the stress. Long runs form the founddation of a good program. They are a lot of fun, and something you look forward to.
Ok, so you are now quickly approaching an ultra you want to run and wonder what the best way to "rest" is. Well, as in many aspects of training plans, the answer is that it depends on the race, and on you as an individual. Some sort of taper is recommended unless you want to "train thru" the event, using it as a long training run having aid stations and people to run with.
The standard taper that I recommend is a two week reduction in training volume. One still wants to keep the effort level at pre-taper levels (for example, if you usually do a fartlek run on Tuesdays, still do this run the two weeks before the ultra, just do fewer pickups, but at the same intensity as before). In terms of volume, a typical taper might involve 3-5 days of running and 1 day of cross training the next to last week, totaling 50-60% of normal total volume. Allow for at least one and preferrably two days with no training (you can do a short walk, or prerace planning on these days). Then the last week before the race, do three shorts runs, and take two days off completely. The short runs should not be longer than an hour in length.
A tapering plan might look like this:
next to last week
Monday off
Tuesday 1 hour run with 6 x 400 meter pickups (normally you
Wednesday 1 hour bike ride might do 12 x 400)
Thursday 45 min. run
Friday off
Saturday 1.5 hour run
Sunday 1 hour run
last week
Monday off
Tuesday fartlek run with 5 one minute strides (1 hour total)
Wednesday 30 min. run
Thursday off
Friday 30 min. run
Saturday ultra race
This is a general schedule for tapering. YOU may prefer a different pattern. Variations include taking the day off before the race instead of the next to last day, doing more days of cross training and fewer of running (as long as you usually cross train as part of your schedule), and doing a hike instead of a short run. The real purpose of the taper is to give your muscles and connective tissue time to heal and to build up your energy stores (of glycogen etc.). Be sure to eat a balanced diet with a good proportion of calories from carbohydrate (60-70%), and drink lots of fluids. Stay on a regular sleep pattern. Take this time to do other things that you have not been as involved with during the time of higher volume training, but don't use all your energy on these. Stay off your feet, do some relaxation/visualization exercises during these two weeks (and at other times !), and come up with a race plan so you and your crew/pacers are prepared and on the same page come race day.
With a good taper, you are maximizing your chance of running to your potential on race day, and giving your body the time to build and heal. Good luck in your ultra. Enjoy your day out there on the roads, trails, or track !
The question is: what exactly should I do? After I DNFed at AT, I talked at length with Brian Hacker, who definitely knows a thing or two about leg speed (having run a 30min 10K). He recommended a weekly track workout involving up to 12x220, each run at "5K pace" with 220 recovery jog between each and followed by 30-45 mins. of sustained running. This approach seems to make sense, but Jeff Galloway and others advocate 440s or even mile repeats. When terms like "fartlek" are added to the mix, my bald head begins to swim. And my head, like the rest of me, swims poorly.I'd appreciate any help folks can offer. I realize most of you came to ultrarunning after you got sick of trying to run shorter races fast, but although I have no interest in running 10Ks, I'm willing to do what's necessary to increase my "cruising speed" for ultras.
Hi Greg and others,
There are many ways to increase your cruising speed. They all boil down to stress followed by rest leading to a variety of changes, giving greater running speed with the same effort. Does this mean going out and just hammering a training run once each week ? I don't think so. The key is to gradually build up the volume and pace of the harder efforts during the "speed" session, and perhaps gradually decrease the rest interval. There are many types of speed play to choose from:
These are some of the speed runs that you can put into your schedule to improve your cruising speed. It will take a few weeks before you see any changes though so be patient. If you are just starting (or getting back to) speed training, I would do one session every other week. Start with just a few of the intervals/repeats, in total only several minutes (say as a fartlek, do:
choose a route with fairly flat terrain for this run
Another good beginner workout is hill repeats, substitute 5 x 1 mins. uphill at 10k effort for the above fartlek pickups. The fartlek and short hill repeats are easier on the body than longer/faster intervals on a track, so do these early on in your speed program, and after several sessions graduate to intervals and tempo runs.
Have fun with these speed runs, do a good warmup before, cooldown after, and stretch after the session. Vary the # of hard efforts, terrain, pace, it will be more fun that way. It is very feasible to do some of the workouts on fire roads or trails (as long at they are not super rocky), just watch out that you don't push the uphills too hard (very easy to do). As an added benefit, this will improve your trail agility, since you are going faster than normal and will have to react to obstacles faster. The day after the speed run (at least, or maybe the two days after) do just a short, easy run, or a short cross training session. Give your body a chance to recover, and build up based on the stress you put on it in the speed session.
It may be easier to do the speed sessions on alternate terrain (non-pavement) if you wear a heart rate monitor, but then you need to know the range you are shooting for during the harder periods, and what you want to recover down to during the rest times.
Good luck to all with your running. Doing a faster training session on a regular basis can help you to run races faster, and stay ahead of the cutoffs. Just do it sensibly, and rest after.
Shawn McDonald
e-mail: mcdonald@signalpharm.com
San Diego
ps. As a reference to speed work, check out the Competitive Runners handbook by Bob Glover, or Jeff Galloway's book, or most issues of Runners World. You can probably find these at your local library.
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