I'm in the process of working through a new Runkeeper HM training plan (based on myAsics) at the moment with the goal of reaching the distance by the end of April. Although it still is very wintery outside, I'm trying to look forward to spring and the start of my training for my 20k trail race in September. The plan was to start it mid-May giving me 4 months to work on hills while building back up to the distance. Initially I was thinking of just plugging in a new training plan into Runkeeper and using it but running in the hills and coulees with some speed intervals worked in when running in town, but with this being a very hilly technical trail race, I've been exploring some online training plans that are trail specific. I came across a 12 week one from REI for a hm that looks interesting but it involves running 5 days a week, which I just don't see me being able to do given my on call schedule. 2 of the runs are easy runs, one is hills, one is tempo and one is the long run. I was thinking about ignoring one of the easy ones (try to incorporate crosstraining or strength training instead) aiming for 4 runs a week. But if 4 runs a week doesn't work for me, I might alternate between dropping the other easy run or the occasional tempo run or hill run if I'm in the hills a lot anyways with the long run. Does this seem reasonable or am I just overthinking things (that wouldn't be new for me 🙄) and should just stick with the my myasics runkeeper training plan since I've paid for the subscription this year and should probably give it a go adding in some extra hills and intervals on some of the shorter runs? My goal really is to finish the race upright and not get injured in the training process, keeping running in the hills as my sanity saver that it has been in the past.
Crikey, 5 days a week is a big commitment for us working women, I understand your concerns.
I trained last year for a HM on three runs a week, a short speed run, a medium easy run and a long run. It wasn't hilly trail work so I'll let someone else comment on the adaptations necessary for that.
Thanks L-L. This time of year, I really wish I was retired but am a good 10-15 years away from that 😳😭.
I appreciate your input. I was wondering if a hill run and speed workout each week may be too much some weeks especially with a hilly long run so keeping one of the easy runs may be the way to go or to at least vary it weekly. I enjoy my 3 runs a week and understand how much a 4th run can improve things but just don’t know if I can make it work. I’m thinking I may need to be flexible (I’m getting better at that) but want to make sure I don’t undertrain or overtrain. My training partner last year bit off more she could chew trying for the 50k and is still struggling with knee pain so I’m really cognizant of that and never think I’ll be able to fit in 5 days a week.
I have completed 3 HMs and now training for my first full Marathon 3 days per week . Longruns are done every second week - and race pace runs are practiced on the same day in the intervening week - usually half the distance of the preceding weeks longrun. This leaves 2 day left each week . Day 1 is an easy run day - but with a bit of length in it - maybe up to an hour? Day 2 is a HARD day - hills are good. The HM is an endurance distance so you have to endure it but you also have to have the stamina to run the distance at your chosen race pace. So endurance training via longruns and race pace stamina workouts are the prime days.
Thanks Bazza! Given the elevation change (700m/2300ft) I'm not really working with a chosen race pace (yet) but I get what you're saying (and maybe once I get into the heart of the training, I may find a doable race pace). In my previous races (the 5k and 10k of this trail course), I've really not ran to fully empty the tank and always felt disappointed in the end that I didn't push harder although I've always met my chosen finish time. Some of that struggle is the single track course and getting bottle necked in the shorter races which may not be as big of an issue in the 20k. I appreciate how you laid it out and think I may be able to tweak things (or see what Runkeeper gives me to tweak) to meet what you've laid out and factoring in my call schedule which really messes with my training. It is definitely food for thought and why I'm overthinking it now so when I start my new programme, I will have figured out what my plan will be and can commit fully to it.
I don't know anything about trail races - but would imagine them to be much more difficult than road races. I think lots of hill workouts for you and a longer final longrun than most plans allow for , 23-24K???
It will definitely be lots of hilly runs and some hill repeats worked into my training. I’m not sure about my final longer run yet. My race is a local one (30 minutes away) so I’m planning on doing all/most my long runs on the trail which will help. The HM and 25k trail plans I’ve come across tap out near but not over the race distance a couple weeks before the race so I’m thinking I’ll likely do the same. If I wasn’t able to train on the course, I would probably increase the distance beyond 20k but I’m lucky it is at the lake I spend most weekends at all summer long. I’m just itching to get back out there but we still have quite a bit of snow ☹️. At least planning for the training gives me something to look forward to (and staring longingly at the pictures from last year’s training runs out there).
I’ve used several myasics plans in the past, some recently with RunkeeperGo, and although they’re demanding (I use the “easy” ones) I’ve managed to stick with them. My marathon was was spot on
Train on trails for your trail race ! Unfortunately the myasics plans don’t reflect that, and sometimes you won’t achieve the target time you are given, but just do your best
I download a plan and stick with it. I am precise with the details I input so I get the best Plan I can for me. I do four runs a week 🙂
Thanks wobble. That was my first idea. I've been a little shocked with the distance increase on the RKGo plan I'm currently using so maybe that is what has made me a bit nervous. There also only seems to be slow and tempo runs on this plan so wondered if I should be doing more intervals, etc. I was thinking I would input the info once I'm done this first plan and see. Given I'll be training quite a bit on the trails, that is probably more important than anything else. Projected paces go out the window then because when there is a steep hill, I power hike and sometimes I hike faster than I "run". It has taken a while for me to wrap my head around it but it is nice to not give a care about pace. Of course right now running in town on snowy pathways, I'm frustrated with how slow I am so I think I'm just longing for some speed work 😆
You could try starting a bit earlier and concentrating at first on easy and tempo/threshold runs on flatter terrain - say two easy (one long) and one tempo or interval run. Then get into more race-specific stuff later on, maybe eight weeks before the race. Get onto the trails and continue building your long run there - you could cut out a speed day by adding some speed work into that long run by doing a fast finish, speeding up mid-run, or hill repeats even.
I like that the plan has you sleeping the day after the race 😄 Mind you, I strongly recommend going for a walk the day after a race.
Thanks roseabi. I like the idea of building some speed work or hill repeats into the long run on the trail. There is a killer hill at the very beginning that all distances must climb and I did hill repeats on it last year in prep which was "fun". I have a tendency to just traipse a long without pushing it on the runnable areas so there is lots of room for improvement. I think sticking with my RKGo plan and playing on the trails with some intervals/strides/hill repeats will be fun without overthinking things. It's not like I'm trying to win anything, just hit the trails, get muddy, sweat a lot and have fun doing it.
'Active rest' - I know an oxymoron when I see one!
I love running but if I had to get out 5 times a week it would suck the joy out of it very quickly. However, if the plan appeals to you then go fot it. There no reason why you cannot revise your plan later if you need to do so.
Exactly! Running 5 days a week now makes running a chore which isn't why I started running and trail racing in the first place. I'm not looking to win anything, so I need to keep it fun. I'm thinking I'll be sticking with my 3 runs a week, maybe the odd 4 runs when it fits, and continue to have fun playing on the trails 😊.
Yeah 5 days is steep. I am on 4 days and its pushing it some weeks. I used the myasics plans for both HMs and they were pretty accurate. I’d say go with the myasics plan you know and work your hill train days into it. Adding the interval/hill days 8 weeks before Scotia was a huge difference for me in strength and endurance. I’d say, whatever you choose, just focus on it and don’t look at anything else after you commit. Its great that it is a local race on trails you know which should ease some of the stress. No worries, you’ve got this 👍🏼👊
Thanks Decker. I definitely need to commit to whatever I go with. I’m leaning towards the my ASICS plan if theirs one goes ok and just lots and lots of trails with some speed intervals and extra hill repeats when it gets closer.
Yeah I only said that because if I had two plans I would be constantly comparing them making it harder to focus on the one. My friend just finished a 50k trail run in Hong Kong and she loved it though it was crazy hard. I’m seriously thinking of doing the Sulphur Springs 25 trail in late May. I suspect I might fall for the trail running thing in a big way.
A trail race in Hong Kong - that would be awesome! I'm nervous about the logistics of going to one in BC I'm thinking about doing next year; I couldn't imagine traveling across the world for one! You should totally commit to Sulphur Springs. It could change your running focus big time! I firmly believe you either love it or hate it. You know which camp I'm in 😁.
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