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Run 42.2 is a 12-Week preparation program towards running your best 42.2km, safely. This model fits the first timer runner over this distance up to a 3-Hour finisher.
Follow the step by step 8-Part program employing the 4 key pillars of preparation.
The program prioritises your good health first, avoiding the typical trouble-shooting from classic running programs.
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Open Step 1 and be guided for 12-Weeks.
Controlling and policing 'your' determined intensity is the prime focus of the program.
Most people train too hard too soon - injury, illness and or sub-optimal performance is the result.
PILLAR ONE
Building your Aerobic Capacity
Building your Aerobic Capacity
This is an aerobic pursuit - train specifically.
Over 90% of your total training time should be spent just below your aerobic threshold - your DTI (Default Training Intensity).
Your prime goal is improving your ability to uptake, transport and utilise oxygen - to limit and buffer the build up of lactic acid.
Training prodominately aerobically, improves your collective health, free from 'most' training induced (excessive) stress.
Over 90% of your total training time should be spent just below your aerobic threshold - your DTI (Default Training Intensity).
Your prime goal is improving your ability to uptake, transport and utilise oxygen - to limit and buffer the build up of lactic acid.
Training prodominately aerobically, improves your collective health, free from 'most' training induced (excessive) stress.
The key benefits from aerobic DTI training.
Establish a dominant fat-burning energy system.
Limit and spare the use and need for sugar (energy).
Limits training induced inflammation.
Significantly reduces the risk of injury & illness.
Promotes training enjoyment and continuity.
Allows for best running technical form.
Leaves one's ideal weight & shape.
Establish a dominant fat-burning energy system.
Limit and spare the use and need for sugar (energy).
Limits training induced inflammation.
Significantly reduces the risk of injury & illness.
Promotes training enjoyment and continuity.
Allows for best running technical form.
Leaves one's ideal weight & shape.
The key advantage of low-strees DTI aerobic training is the promotion of your good health.
Good mental, emotional & physical health allows for training absorption, all while allowing for your necessary 'lifestyle' energy.
* If you feel it necessary to press harder than your DTI in training, repeatedly, this model is NOT for you.
Good mental, emotional & physical health allows for training absorption, all while allowing for your necessary 'lifestyle' energy.
* If you feel it necessary to press harder than your DTI in training, repeatedly, this model is NOT for you.
Patient DTI training improves your thermoregulation - the ability to disapate training-induced heat.
The ability to firstly, limit the generation of heat, and then secondly , remove heat, is a key performance limiter.
Good (training) heat management is key towards efficient recovery which includes quality sleep.
The ability to firstly, limit the generation of heat, and then secondly , remove heat, is a key performance limiter.
Good (training) heat management is key towards efficient recovery which includes quality sleep.
PILLAR TWO
Building your Functional Strength
Building your Functional Strength
A key performance limiter in longer weight-bearing running events is functional breakdown.
If your skeletal system, muscles and ligments, fail under fatigue, your optimal aerobic system is fruitless.
Running strength specific preparation like running up & downs hills significantly increases your functional strength, resilance and muscular endurance.
Specific strength, namely; ankles, calves, quadriceps, hips, and lower back, significantly reduces the risk of injury.
If your skeletal system, muscles and ligments, fail under fatigue, your optimal aerobic system is fruitless.
Running strength specific preparation like running up & downs hills significantly increases your functional strength, resilance and muscular endurance.
Specific strength, namely; ankles, calves, quadriceps, hips, and lower back, significantly reduces the risk of injury.
While weights and core exercises undoubtedly drive functional strength improvements and will be included in your program, we'll be primarily drawing most improvements from running specific sessions.
Hill repeats, barefoot grass running, and trail running promote the best running-related strength.
Hill repeats, barefoot grass running, and trail running promote the best running-related strength.
PILLAR THREE
Increasing your Speed
Increasing your Speed
With improved aerobic fitness, a natural increase in your speed while holding your DTI (improved efficiency) will happen.
However, to further drive up your confidence at faster aerobic speeds, training your neural system is necessary.
Improving your balance & coordination at a faster pace comes from controlled and limited downhill grass repeats.
You will be running faster, at your right cadence, but pulling up before the stress of excessive lactic acid builds.
However, to further drive up your confidence at faster aerobic speeds, training your neural system is necessary.
Improving your balance & coordination at a faster pace comes from controlled and limited downhill grass repeats.
You will be running faster, at your right cadence, but pulling up before the stress of excessive lactic acid builds.
We will not be agressively pressing your increased pace.
But allowing gravity and your good form to drive up your talent of running faster.
Once again, the key is reducing the risk of injury.
But allowing gravity and your good form to drive up your talent of running faster.
Once again, the key is reducing the risk of injury.
PILLAR FOUR
Increasing your Aerobic Threshold
Increasing your Aerobic Threshold
With the proof of your improved fitness, functional resilance, recovery efficiency, and enjoyment from the process, we will allow for an intensity over your DTI.
Typically with improvements over 5-7% in your TimeTrial Test, an additional 10-20 beats per minute over your DTI is well tolerated in avoiding injury & illness.
This practice, performed only ever in the latter stages of your program and a workout, will drive up your aerobic threshold - allowing a faster speed for a longer time.
Typically with improvements over 5-7% in your TimeTrial Test, an additional 10-20 beats per minute over your DTI is well tolerated in avoiding injury & illness.
This practice, performed only ever in the latter stages of your program and a workout, will drive up your aerobic threshold - allowing a faster speed for a longer time.
So, yes, harder training will present, but not until your system is sufficiently built.
Be patient.
Pressing over and above your threshold will boost your mental confidence towards tolerating increasing discomfort from greater running demands.
Strengthening the mind is key towards your best marathon experience.
Be patient.
Pressing over and above your threshold will boost your mental confidence towards tolerating increasing discomfort from greater running demands.
Strengthening the mind is key towards your best marathon experience.
PART ONE
Calculate your right Intensity
Calculate your right Intensity
PART TWO
Design your Timetrial Test Track
Design your Timetrial Test Track
PART THREE
Your right shoes
Your right shoes
PART FOUR
Key 'running' technical considerations
Key 'running' technical considerations
PART FIVE
Key nutritional considerations
Key nutritional considerations
PART SIX
Trouble-shooting direction
Trouble-shooting direction
PART SEVEN
Your 12-Week Program
Your 12-Week Program
PART EIGHT
Racing Dynamics
Racing Dynamics