Below what I am about to write you will see what the event organisers suggest you should do for your training preparation for this years event.
As I'm a beginner ultra runner I have to view such data, analyse it and apply it to my own thought processes and knowledge. I am all for getting out on the trails getting the miles under your feet so you build up the mental and physical attributes that you will certainly need for such an event. After all this data has more than likely come from very experienced trail runners/past T-Alp competitors.
The problem I have with this plan and I say problem as this is what I feel it is, is the fact at no point during this training plan has there been made room for any strength and conditioning work (S&C).
You may view S&C training as just there for looking good in the mirror or for body builders but that is so not the case!
Through planned and monitored S&C the metabolic and physical changes your body goes through is so beneficial to all runners. Studies show that after a time frame of around 47-50 minutes training/running, a stress hormone known as cortisol begins to build up in your body. Cortisol breaks down muscle proteins to use for energy production. This catabolic state whilst destroying muscle mass decreases strength in the muscles, reduces the body's capacity for oxygenated blood to be delivered to all the working muscles and organs resulting in not necessarily poor performance but definitely not optimum. The goal for runners is to not be big and bulky yet to have flexible, high quality lean muscle mass throughout their bodies to an extent that when running endurance events they/their bodies have the ability to offset the 'damage' that high levels of cortisol in the body has on performance which in turn will decrease the chances of picking up injuries.
The nature of the beast is that running is a highly repetitive movement and the incidence of picking up a repetitive strain injury are on the high side.
A common problem you see with the running world is how most runners are front loaded. What I mean by this is when they run the muscles they use to propel themselves along are their quads (thighs) and hip flexors (groin area). You can normally tell these types of runners by their posture of hips tilted forward, long looking abdominal wall, small glutes (bum) and lack of hamstrings (back of your upper leg)
The correct and more efficient way is by activating and using the posterior chain group of muscle which are the glutes, hamstrings and back (lower back strength is very important).
Every step you take when you run you should;
- strike on the balls of your feet
- land so your toes are spread
- when you drive your leg back grip your toes into the floor, push your foot into the floor, activate and squeeze that gluteal muscle so your leg extends backwards
- imaging your legs and hip joint moving in a circular motion
When you have these important elements in with your running the energy expenditure will be lower, efficiency will be greater giving you the chance to improve your performance.
Having the strength, endurance and conditioning of muscles that work through a full range of movement for longer periods will really improve your running ability. Instead of just looking on the web to find set running plans that just focus on running 4-6 times a week take into account the massive benefits to be had by S&C work. You will not be disappointed by the results of your hard work.
*get an experienced S&C coach/personal trainer to coach you all the correct techniques in the gym. Do not go in there and start lifting if you have no idea of how to do things. Safety first.
T-Alp Training schedule;
| Week 1 | M | 60 min slow off-road jogging, GA1 | 70% |
| T | 60 min easy off-road run, GA2 | 80% | |
| W | Rest | 0% | |
| T | 7 x 400m hill runs SB | 90% | |
| F | 60 min slow off-road jogging, GA1 | 70% | |
| S | 60 min Running-ABC | 65% | |
| S | 32k slow off-road jogging, GA1 | 70% | |
| Week 2 | M | Rest | 0% |
| T | 1-2-3-2-1k Fartleg off-road, GA2 | 85% | |
| W | 70 min slow off-road jogging, GA1 | 70% | |
| T | 90 min slow off-road jogging, GA1 | 75% | |
| F | 60 min slow off-road jogging, GA1 | 70% | |
| S | 10k race with backpack | 95% | |
| S | 60 min slow off-road jogging, GA1 | 70% | |
| Week 3 | M | Rest | 0% |
| T | 60 min climbing stairs | 85% | |
| W | 90 min slow off-road jogging, GA1 | 70% | |
| T | 60 min Running-ABC | 65% | |
| F | 10 x 400m hill runs SB | 90% | |
| S | 90 min slow off-road jogging, GA1 | 70% | |
| S | 35k slow off-road jogging, GA1 | 75% | |
| Week 4 | M | 60 min Running-ABC | 65% |
| T | 90 min slow off-road jogging, GA1 | 75% | |
| W | 7 x 400m hill runs SB | 90% | |
| T | 2h cycling RECOM | 65% | |
| F | Rest | 0% | |
| S | 10k race with backpack | 95% | |
| S | 60 min slow off-road jogging, GA1 | 70% | |
| Week 5 | M | Rest | 0% |
| T | 60 min climbing stairs | 85% | |
| W | 70 min slow off-road jogging, GA1 | 75% | |
| T | 60 min Running-ABC | 65% | |
| F | 60 min threshold training, GA2 | 85% | |
| S | 70 min slow off-road jogging, GA1 | 75% | |
| S | 35k slow off-road jogging, GA1 | 75% | |
| Week 6 | M | 60 min Running-ABC | 65% |
| T | 120 min easy off-road run, GA2 | 80% | |
| W | 7 x 400m hill runs SB | 90% | |
| T | 70 min slow off-road jogging, GA1 | 75% | |
| F | 60 min easy off-road run, GA2 | 80% | |
| S | Rest | 0% | |
| S | Half marathon race with backpack | 90% |
| Week 7 | M | 60 min slow off-road jogging, GA1 | 75% |
| T | 60 min climbing stairs, GA2 | 85% | |
| W | 90 min easy off-road run, GA2 | 80% | |
| T | 60 min Running-ABC, then 5 x 200m | 75% | |
| F | 10 x 400m hill runs, SB | 90% | |
| S | Rest | 0% | |
| S | 35k slow off-road jogging, GA1 | 75% | |
| Week 8 | M | 1h cycling, RECOM | 65% |
| T | 60 min climbing stairs, GA2 | 85% | |
| W | 90 min slow off-road jogging, GA1 | 75% | |
| T | 70 min easy off-road run, GA2 | 80% | |
| F | 7 x 400m hill runs, SB | 90% | |
| S | 35k slow off-road jogging, GA1 | 70% | |
| S | Rest | 0% | |
| Week 9 | M | 32k slow off-road jogging, GA1 | 70% |
| T | 34k slow off-road jogging, GA1 | 75% | |
| W | 35k slow off-road jogging, GA1 | 70% | |
| T | 35k slow off-road jogging, GA1 | 75% | |
| F | 35k slow off-road jogging, GA1 | 70% | |
| S | 35k slow off-road jogging, GA1 | 75% | |
| S | 35k slow off-road jogging, GA1 | 70% | |
| Week 10 | M | Rest | 0% |
| T | 60 min Running-ABC, then 5 x 200m | 75% | |
| W | 90 min slow off-road jogging, GA1 | 75% | |
| T | 10 x 400m hill runs, SB | 90% | |
| F | Rest | 0% | |
| S | 10k race with backpack | 95% | |
| S | 60 min slow off-road jogging, GA1 | 70% | |
| Week 11 | M | 60 min Running-ABC, then 5 x 200m | 75% |
| T | 50 min easy off-road run, GA2 | 80% | |
| W | 32k slow off-road jogging, GA1 | 70% | |
| T | Rest | 0% | |
| F | 60 min climbing stairs | 85% | |
| S | Rest | 0% | |
| S | 7 x 400m hill runs, SB | 90% | |
| Week 12 | M | Rest | 0% |
| T | 40 min easy off-road run, 5 x 100m, GA2 | 80% | |
| W | 60 min Running-ABC | 65% | |
| T | 30 min threshold training, GA2 | 85% | |
| F | Rest | 0% | |
| S | 20 min easy off-road run, GA2, 5 x 100m | 85% | |
| S | Start 1. Stage Transalpine-Run | 75% |
