Improve your running for a better race day experience - What makes a good running training program?

Have you ever felt out of depth and unsure how to train for a race?

This article first appeared in TrailRun Magazine Edition 54

Trail Run Magazine Issue 54 cover

My first ultra was not the experience I hoped it would be. Even though I had put in the k’s, in hindsight I had no idea what I was doing to prepare.

Picking up (wrong) ideas from social media and the internet meant a long and painful day on the trails for me.  A year later, I turned that around with a proper training program, the result was a 5-hour PB.  What makes a good running training program and will get you to the start line ready for your race?  Let’s look at some key areas.

Consistency: The foundation to build training on

If I could pick only one area as a coach, for people to improve their running performance on, it would be consistency. Consistency is the foundation of any successful training plan. Before jumping into any specific race training, you must develop a solid running base. This means running consistently, week in week out, month after month, for several months to build your aerobic capacity. Consistency lays the groundwork for everything to build on later.

 Long Runs: Building Your Endurance

Long runs are the heart of any marathon, trail and ultra-running training plan. These runs build the endurance necessary to tackle the extended distances of trail and ultra races. Start by incorporating weekly long runs into your schedule, gradually increasing the distance.

A long-debated topic is how long?  Whilst there are no definitive answers for ultra running there are a few rules to guide us.

Recovery, if you are not back into your normal training routine a day or two after your long run, it's too far. If you have gone too far, it's going to take longer to recover and impact the remainder of your training week.

The pace should be easy, use the talk test as a guide.  You should be able to easily hold a conversation, with a partner if running with someone.

Physiological adaptations come from the initial 2-3 hours of easy running. When training for an ultra, it is much more multifaceted.  We use the long run to practice other areas which are covered below in specificity.  Yes, you could cap your long run at that time. But would that give you confidence heading into a 100km ultra that your longest run was only 2 hours?

Speed and Hills Work: Enhancing Efficiency and Strength

Even for ultras and longer trail races, we still need to add speed work and hills.

Ideally, you would include both a speed session and a hills session each week.  Start with sessions that are the least relevant to your race furthest away from your race day.  These might be shorter type intervals.  As you get nearer your race, the sessions will become more specific to the actual race and terrain and may include specifics of the course, like stair climbs.

Speed work and hill training are vital for improving your running economy and strength.  Hill training builds the leg strength needed for the varied terrain of trail races. Hills also simulate the elevation changes you'll encounter during your race, making them an indispensable part of your training.

A good rule to remember is to stress the spectrum of intensity. A lot of easy, a bit hard, and a little bit very hard.

Specificity – Each Race is different

As you get nearer your race day, you need to start training for the more specific demands of your chosen race.  Some races will have more climbing and be more technical, this offers a different challenge to a flatter more flowing, runnable course.  There are a few areas we can class as being specific and you can include them as part of training:

  • The vert or climbing and descending of the course

  • Heat, is your race in a warmer climate than you live and train in

  • Stairs, some trail runs can have sections of bush stairs

  • Altitude, more mountainous trail races may mean being at higher altitude

  • Technical trail, compared to easy-flowing fire trails

  • Mandatory kit, make sure you have tried and tested your gear

  • Hiking, some courses will have steeper terrain. Don’t neglect practicing hiking in training and include using your poles

The more closely your training mimics race conditions, the better prepared you'll be on race day.

Nutrition:  Train the gut like the legs

Practice, practice and practice. Decide, test and dial in your nutrition well before you need it on race day. Races publish their nutrition brand partners before the race and what’s available at the different Aid Stations. Giving you plenty of time to practice with either what you know is on course, or with your own nutrition.

Wrapping it up

A well-rounded training plan should include these elements and will set you up for success in trail and ultra-running races. Consistency, long runs, speed work, strength training, specific training, nutrition, and mental preparation are all crucial components.

If you are unsure, then a good option is to work with a coach. Let them do the hard work and it’s their job!  Happy trails, and good luck with your training!