With a month to go until the World 24-Hour Championship in Steenbergen, The Netherlands, my training is winding down. I have one 12-hour run planned for April 20th at the North Coast race and after that, my long runs are done until the World race.
What training plan works best for a 24-hour race? It seems like I have tried them all and a successful performance on race day can depend on a number of things not even connected to one's training. I think though that my optimum training plan is to run a number of consecutive marathons as my long runs before the race. That way, I get in some faster running and longer distances but do not run too many miles and risk injury. Of course, I know some super fast runners, like Mike Morton, who run consecutive 100-mile races to prepare for a 24-hour race! The key here is to know your own body and what you can handle.
I also like to run one speed workout on the track each week. Again, this helps to put some spring in the step and keep my legs energized.
For total weekly miles, the most mileage I have run to prepare for a 24-hour race is 100 but that is a tough number to hit when you work full-time. To get in mileage during the week, I usually run twice a day, breaking up the run depending on my schedule, could be before or after work or even during lunch. This schedule doesn't leave much time for anything else so this is not something I can maintain for months on end.
At the end of the day, don't sweat the training. The mental aspect of the race is also important and sometimes I have my best races with little training but having the right mental frame of mind. So regardless of your train, go out and enjoy the race!
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| Running at the North Coast 24-hour Race in Cleveland |
I'm running my first 24 hr race in September - just looking around for advice!
ReplyDeleteBrady, Welcome to 24-hour running! What race are you planning on running? I think the best advice for your first 24-hour is to resist the urge to run too fast in the early hours of the race. You will find if you start out very conservatively, you will pass up many runners in the last few hours of the race. Also, try to avoid stopping in the aid station for any length of time. You should always keep in mind, forward progress! Of course, if you have a medical issue, you need to get that taken care of... otherwise try to stay on the course, even if you have to walk. Good luck!
DeleteThat's a good advice can you please provide more tips around what to carry to eat etc. and if I should ask a friend to accompany?
ReplyDeleteI am first timer for 24 hr race. I am scheduled to run on Nov. 9th in New Jersey.
The New Jersey course will be on a 1-mile loop, I believe. You can set up your own aid station with food you like to eat, etc. and/or else eat and drink from the main aid station. That way, you don't have to carry anything with you while you are running. If you can get a friend to be at your aid station, that is helpful as they can give you things as you run by, can help you to change shoes or socks, etc. and motivate you to keep going. You don't need anyone though to actually run with you and probably the race doesn't allow pacers anyway. Good luck!!
DeleteI'll be running my first 24 hr. on Nov. 9th in NJ as well, thanks for the advice. I'll see you out there Tarun!
ReplyDeleteMike, good luck as well. Just remember that the race is 24 hours long so if you're feeling bad at hour 12, things can change. Don't be afraid to get help with stretching, blisters, etc., as you can recover and then go back at it!!! If it gets cold at night, make sure to bring plenty of warm clothes to put on. You'll be going slower during the night so may not be generating enough heat to keep warm otherwise.
ReplyDelete