2016 Hillary Trail Run Training Plan
I'm big on planning and tracking training. You can take the project manager out of the office, but you can't take the PM out of the person. Here's my training plan for the 2016 Hillary Trail Run. Because my life is a bit hectic at the moment, I'll plan one week at a time with a general goal to work back up to my pre-Queenstown Marathon volume of 80k+ per week as soon as possible. I'll probably want to hit one week of 100k a few weeks before the race to allow for a taper, with at least one run of 50k (probably the first half of the Hillary plus a bit more.)
Notes:
Week Beginning | Plan / Actuals | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total |
---|---|---|---|---|---|---|---|---|---|
7th Dec | Plan | Recovery | 16k Hilly road run | 16k Trail run | 32k | ||||
Actuals | Recovery | 16k Hilly road run | 16k Trail run | 32k | |||||
14th Dec | Plan | Rest | 5k Fast | Rest | 10k Easy road run | 10k Easy road run | 10k Easy road run | 16k Trail run | 51k |
Actuals | Rest | 8k Fast | Rest | 10k Easy road run w/ 4 x 100m strides | 14k Easy road run | 5k Recovery Run | 13k Trail run | 50k | |
21st Dec | Plan | Rest | 14k Easy road run | 14k Easy road run | 10k Easy road run | Rest | 16k Trail run | 10k Easy road run | 64k |
Actuals | Rest | No run - Work | 14k Easy road run | 10k Hilly road run w/ 4 x 100m strides | No run - Revenge of Christmas dinner | 21k Trail run | 12k Trail run | 57k | |
28th Dec | Plan | Rest | 10k Easy road run | 10k Easy road run | 21k Trail run | 20k Easy road run | 10k Easy road run | 10k Recovery run | 81k |
Actuals | Rest | No run - Lazy git | 17k Hilly road run at easy pace | 18k Trail run | 10k Recovery run w/ 4 x 100m strides | No run - Family time | 29k Long, slow, hilly road run | 74k | |
4th Jan | Plan | 10k Road run at recovery pace | 14k Easy road run | 14k Easy road run | Rest | 10k Easy road run | 10k Easy road run | 10k Easy road run | 68k |
Actuals | No run - Legs tired | 14k Easy road run w/ 4 x 100m strides | 14k Easy road run w/ 4 x 100m strides | Rest | No run - Work | 10k Road run with 5k at 5k race pace | No run - Travelling for vacation | 38k | |
11th Jan | Plan | Week Off - On Vacation | |||||||
18th Jan | Plan | 17k Easy road run | 14k Easy road run | Rest | 14k Easy road run | Rest | 30k Long, slow road run | 10k Trail run | 85k |
Actuals | 17k Easy road run | 5k Recovery run | 14k Easy road run w/ 4 x 100m strides | 14k Easy road run | Rest | 29k Long, slow road run | 10k Recover-pace road run | 89k | |
25th Jan | Plan | 14k Easy road run | 14k Easy road run | 14k Tempo run | 5k Recovery run | 10k Easy road run | 5k Recovery run | Rest | 62k |
Actuals | 14k Easy road run | 14k Easy road run | No run - Too tired | No run - Family cockup | 21k Long, slow road run | 10k Easy road run | Rest | 59k | |
1st Feb | Plan | 50k Trail run | 5k Recovery run | 5k Recovery run | 14k Easy road run | 14k Easy road run | Rest | 30k Long, slow run | 118k |
Actuals | 54k Trail run | No run - Family & extra distance over w/e | 5k Recovery-paced road run | 14k Easy road run w/ 3k @ 10k pace | 10k Hilly road run | 13k Trail run | Rest | 96k | |
8th Feb - Taper Week 1 | Plan | 34k Trail run | 5k Recovery run | Rest | 10k Easy road run | Rest | 20k Easy road run | Rest | 69k |
Actuals | 33k Trail run | Rest | Rest | 10k Hilly tempo road run | 5k Recovery run with 6 x 50m sprints | 5k Marathon pace road run | 20k Hilly slow run | 73k | |
15th Feb - Taper Week 2 | Plan | 5k Recovery run | 14k Easy road run | 5k Hill training | 5k Easy run | Rest | 13k Trail run | Rest | 42k |
Actuals | 5k Treadmill recovery run | No run - Work & childcare issues | 14k Easy road run | 5k Road run with hillsprints | Rest | No Run - Work | 15k Trail run | 39k | |
22nd Feb - Race Week | Plan | 10k Easy run | 5k Easy run w/ strides | 5k Recovery run | Rest | Rest | 80k Race | Rest | 100k |
Actuals | No run - Work | 5k Progression run | No run - work | 5k Recovery pace road run | Rest | 80k race | Rest | 90k |
Notes:
- I'll try and run 5 days per week to start with, moving up to 6 days per week when I'm a bit more back in the groove
- Running during the week tends to be worked into my daily commute. The easiest distance for me to run is 14k because this is the distance from my office to the train station where I leave the car. Shorter distances actually take longer because of the run/walk to the train station in town, the wait for the train etc...
- Most of my mileage will be on the road because of the commute runs, but I need to get out on the trails at least once a week. I know the Hillary Trail route, having run all of it in separate sections (I've run Arataki to Piha, and Piha to Muriwai as separate single-day runs), but I'm really a novice and need the time to learn the technique
- I do a lot of hilly running, but will need to do more. I'll also need to run up and down some stairs a lot of times. I've done the hundreds of steps on Te Henga walkway before, but this time it will be after some 70k+ of running
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