Standfirst: The focus of weeks 1-4 of your 15-week scheduleAuthor:Pics:Issue date: Feb-May01 / xref Ultimate schedsKeywords:uan124--Well done – youre a quarter of the way to your marathon goal already. By now, youre probably into a routine
training, you should reach this long-run peak three weeks to a month before race day, then you can start to taper.If this extra mileage seems too much for you, stay with the standard 18- to 20-mile runs of a marathon plan. After all, the 50K is only around
equal parts orange juice and water, plus a pinch of salt.Drink 100-200ml of an isotonic solution every 10-15 minutes; a standard 750ml bottle containing an isotonic drink should see most people through 50-75 minutes of training. You can have solid food
long run to 7-8MIntroduce one fartlek session a week (see Sub-60 Plan)Introduce one timed run which takes 15-20 minutesMain training phase(Alternate weeks A and B for a period of 4-8 weeks) Mon Tue Wed Thu Fri Sat SunWEEK A 6M steady 7M, inc 3 x 7
this year.After lots of good training (although nothing over 20 miles) I was ready! My plan was to run steady for the first few miles, then settle into my race pace and aim for my target of under four hours. My previous PB was 4:14.Everything was going
of Running Well (£14.99, amazon.co.uk). "Working backwards from your goal, incorporating all the other stuff in life you have to fit around your training – from kids to work – will help you identify what is realistic in your specific time frame." Get it down
of heat illness HEAT EXHAUSTIONCause Failing to replace fluids and electrolytes when dehydration sets in.Symptoms A core body temperature of 102°F to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin.Action plan Apply a cold pack on the head
early in the race. Continue to regularly drink small amounts. Most athletes can tolerate 200-300ml every 15-20 mins but this will vary with the intensity of the exercise. You are more likely to drink them if the drinks are cool, palatable and easily
came back after nearly seven months and ran a 10K PB after no speedwork training.I think, at this point, you've got to take the pressure off yourself. Forget goal setting, race plans and just RECOVER and LISTEN to your body, even if this means missing
, and the 4x15 were fitted around commuting – running to and from the train station twice a week. I think all the talk about 'mental toughness' is a bit of snake oil. Ultras aren't that hard. Running 100 miles slowly is much, much easier than running 26.2
