Mileage Build-Up

Building a Base

There is no questioning that long distance running takes a lot of training. To this end it is also important to pace your training and not to do too much too soon. Do not forget that everyone is different some people my find this training easy and some may find it hard; it all depends on the individual. Males will find the physical nature of this training easier than females as science has proven that the male anatomy is historically designed to be the fitter and more able of our species. However this does not mean that females will always find it harder as the female mind is much more prone to persevere when training gets tough. Before beginning any training it is highly recommended you seek advice from a medical professional, as some conditions that may affect your ability to train and/or participate in this challenge may lay undetected. So this means there are no excuses for not taking part and helping a well deserving charity. The following information should help you to build up to do at least one leg of this epic challenge.

The Ten Percent Rule

Do not increase your weekly mileage by more than ten percent a week. If you do then you greatly increase your chance of injury. A gradual build up is always better than jumping in at the deep end. Also due to the nature of the route it is important to vary the terrain on which you train. To succeed in this challenge you will need to have experience in both road running and cross country or trail running. This is achievable by just varying your running route up and down hills on paved paths and soft and predictably muddy paths.

Where do I start?

Please refer to the Mileage Build up schedule below to find the level of training that most closely matches your present training routine or volume. Start training at that point and follow the schedule. By this I mean if you already run regularly find the week that most suits your current training and use that week as a start point. When you have reached the end of this schedule, you will have developed a good base from which to begin training for a marathon distance challenge. Since the Training Schedule (Schedule II) is a 17-week program, continue to train at the concluding levels of Schedule I until the challenge is four months away. All distances are given in miles; if you wish to convert them to Kilometres then all you need to do is multiply the number of miles by 1.6 as there are 1600 meters to a mile. e.g. 8miles x 1.6 = 12.8 km

At the end of week 19, assuming that you have made it through the mileage build up stage without incurring any injury, you should now be ready to proceed to the Training Schedule (Schedule II).

Challenge Training Program

 

Before proceeding to the Training Schedule (Schedule II) that follows, it is imperative that you have completed the most advanced level on the Mileage Build up Schedule (Schedule I). If you have not prepared extensively for this next step in your training then it is highly likely you will be disappointed and disheartened by your lack of ability or worse incur an injury that will jeopardise your health. Before beginning any training it is highly recommended you seek advice from a medical professional, as some conditions that may affect your ability to train and/or participate in this challenge may lay undetected. All distances are given in miles; if you wish to convert them to Kilometres then all you need to do is multiply the number of miles by 1.6 as there are 1600 meters to a mile. e.g. 8miles x 1.6 = 12.8 km

 

 

Week #	Sun	Mon	Tue	Wed	Thu	Fri	Sat	Total
1	10	Rest	6	8	6	Rest	4	34
2	12	Rest	6	8	6	Rest	4	36
3	6	Rest	4	Rest	4	Rest	4	18
4	14	Rest	6	8	6	Rest	4	38
5	16	Rest	6	8	6	Rest	5	41
6	18	Rest	6	8	6	Rest	5	43
7	6	Rest	5	Rest	5	Rest	4	20
8	20	Rest	5	7	6	Rest	4	42
9	14	Rest	6	8	6	Rest	4	38
10	7	Rest	5	Rest	6	Rest	4	22
11	21	Rest	5	7	6	Rest	4	43
12	14	Rest	3	8	6	Rest	4	38
13	8	Rest	6	Rest	6	Rest	4	24
14	22-23	Rest	6	7	6	Rest	5	45-46
15	12	Rest	6	8	6	Rest	4	36
16	14	Rest	7	Rest	5	Rest	4	30
17	10	Rest	6	Rest	4	Rest	1-2 Opt	20-22
18	Marathon	Rest	Rest	Rest	Rest	Rest	Rest	26.2