Ultra Resources > Training - William

BACKGROUND
My current training has developed since 1992 when I recommenced running after a 10 year lay-off. It is very balanced training. Easy recovery runs have been replaced by turbo-running sessions*. There is not much slow running although regular ultra race pace sessions are done at the begining and end of each session and during the "Specific Race Preparation" phase.

One of the biggest mistakes made by ultra runners is that they stop or reduce 'speed work' when they become ultra runners.  The training programme for the marathon is the blue-print for all long distance athletes.  Train for the marathon and race at ultra distance. 

Never forget that whatever the race distance/duration it's always the fastest runner that wins!!

The basic training programme is that of a marathon/100km runner.  The running sessions are hard sometimes very,very hard (85%-95% of maximum effort). Whilst the framework shown below remains the same throughout the year, the content various depending on the time of year, state of preparation etc .The specific fitness is gained from actually doing ultra races.

INFLUENCES
I have been influenced by many people and their writings over the years but the following have been particualarly influential.  In no particular order:

1) US Coach, Owen Anderson - US Editor of the UK publication Peak Performance.  Also editor of Running Research News.

2) Gordon Pirie, a great runner from the 1950's to the 1960's.  I discovered his book "Running Fast & Injury Free" in 1999 and it taught me how to run - the technique that is.  I am indebted to Dr John S. Gilbody (who worked for 5 years getting Gordon's book ready for publication after Gordon died in 1991) for permission to allow the book to be downloaded free of charge from here.  The book is highly controversial and full of radical ideas but has hardly dated as it relates to basic facts about the human body which, let's face it, hasn't changed much lately.  A great read.

3) The series of articles by Frank Horwill (founder of the British Milers Club) I have found to be of great value.

4) My coach David Murrie has been an objective, steadying and reflective influence on my development since 1996. 

5) Of late (2006) I have stumbled across the web site PowerRunning.com.  I have no connection with this site or the author but I agree with much that is written there.

AIMS
Whilst the main motive is 'love of running' the aim of the training is to compete well and ultimately to reach my full potential. If the training doesn't produce the hoped for or expected race performances then the training is changed. On the other hand if the training works - I don't change it too much although I'm always on the lookout for small changes and improvements I can make to my program. I believe that if you 'train the same' you 'stay the same'!

The aims of each training session are based on the best scientific knowledge currently available and the running speeds chosen are those best suited to improving the physiological variable targeted. These running speed have nothing to do with 'ultra race pace', so are relevant to any runner, no matter what his/her chosen race distance. 'Ultra race pace' sessions are something different and have an importance in their own right usually being confined to the warming up and warming down phases of a training session and to the final few days before a race.

I feel that too many runners forget this reality, and base all their training around 'ultra race pace' sessions which are almost certainly NOT the running speeds needed to boost the limiting physiological variables to best performance (see below).

I'm training for the last ¼ - third of the race - too many runners are training for the first two thirds of the race and then fall apart with the stresses of the last and most important section of the event.

REQUIREMENTS
What are the limitations to ultra performance? Click here to see what I think.The schedule described demands a high level of self confidence - such confidence is derived from years in the sport of ultra running combined with a lot of mental training.

TRAINING TIME
From 12 - 14hrs a week. This includes all sessions except the mental training e.g. running, turbo, stretching routine, strength & conditioning program, plyometrics, running drills etc.

CROSS TRAINING
The current schedule contains a lot of cross training i.e. in my case training other than running. A very well known coach once told me that "just because a training activity makes you hot, tired and sweaty it doesn't mean that it's making you any fitter for your specialist event." I fully agree with this. In my case I obviously DO feel (sense, believe) that the cross training is producing the results (improved race performances) that I am striving for. 

Furthermore, there is now an extensive library of scientific research supporting the beneficial effects of cycle training for runners. See Peak Performance OnLine.

Training Example

In a typical week I will do:
Running sessions x 3. All 'power running' with weight vest (4.2kg = 7% of body weight) at a very high intensity.  One session of up and down hills on the treadmill; another treadmill session of 2 x 20mins (at up to 95% effort) and one long very hard road run around Sanday of up to 2½ hours. Intensity is extremely high - up to exhaustion.

Turbo-running* sessions with hand weights x 2

Strength & Conditioning Program x 2

Plyometric sessions x 2

Aqua-jogging x 1

Race Walking x 1

Sports psychology sessions x 4 (usually done whilst running)

*Turbo-running I developed late in 1999 - it involves sitting up on the bike and really using the arms like in running. The closest you can get to running on the bike. Find it very effective.

The benefits of cross training on the Turbo Trainer

1) Improved quads strength.

2) Greater average workout intensity.

3) Boosts blood volume and improves leaness without damaging muscles i.e. sparing of 'muscle trauma'.

4) Improved 'buffering capacity' of runner's leg muscles.

5) Mental benefits - opportunity to practice mental skills and tolerate tough workouts; cope with severe local muscular fatigue etc.

6) Very convenient for 'heat training'. Training area can be heated plus additional clothes worn.

7) Matched cadence for running (90-100rpm).

Additional Benefits of Turbo-Running

a) Matched cadence AND body position and arm action for running.

b) Opportunity to develop arm technique, style, action with or without hand weights.