So far I've done the steady runs of that duration but am looking to kick it up a notch?
There's not much out there besides doing ultra races as workouts.
So far I've done the steady runs of that duration but am looking to kick it up a notch?
There's not much out there besides doing ultra races as workouts.
6-8 hour easy
TallyO wrote:
So far I've done the steady runs of that duration but am looking to kick it up a notch?
There's not much out there besides doing ultra races as workouts.
8 x 8 hours with recovery to 120 bpm between the reps for maximal aerob capacity.
Back to back long runs.
Do not forget the trucker hat....essential!
well,, wrote:
Back to back long runs.
This and very long/steep hikes in the mountains. 6-8 hours run in a single day is too taxing.
Gradually increase the time you can spend taking deep breaths in hot portash!tters
Not thing beats the 5x18 as part of your base phase. That should take most of the 6-8 hours you are looking to fill.
In case the OP isn't just trolling, forget about 6-8 hour-long weekly workouts. That's too long and you won't recover to make the most of your week.
Marathon training, with some minor adjustments, works well to prepare for ultra distance events. Weekly:
-one long run 20-30 miles, easy run or progression, on trails if possible;
-one tempo session on flat terrain (run to pace);
-one moderate-to-hard effort on hilly trails;
-everything else is easy/moderate aerobic running, plus some strides.
Hill repeats if you need vert but don't live near mountains, although I think flat tempos translate well to runable climbs; for steeper, mountain courses, strengthen your quads in the weight room. If the race involves hiking, get comfortable with hiking. If there's a lot of quad-banging downhill, isometric squats are your friends.
I don't like back-to-back big days, I think they serve no purpose and compromise the quality of your long run and of recovery. If you run decently high mileage and put the effort you're supposed to in your quality workouts, you'll be running on tired legs anyway.
Use secondary races (sparingly) to get some longer efforts and to practice your nutrition strategy and test your gear.
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