Daniel’s Training

TRAINING BLOCK 6:
5th February - 18th February

Monday
05/02/2024

  • Strength workout

  • Easy run:
    7km

Tuesday
06/02/2024

  • Rest

Wednesday
07/02/2024

  • Strength workout

Thursday
08/02/2024

  • Easy run:
    10km

Add a bit of elevation, but walk up the hills

Friday
09/02/2024

  • Strength workout

  • Easy run 5km

Saturday
10/02/2024

  • Rest

Sunday
11/02/2024

  • Long run:
    15km

On trail, walk all the hills

NOTES:
Here we are, the final 2 weeks! From now there is really nothing you can do to get better, the only thing to do is to save your energy and let your muscles fully recover without being inactive. I know this can be very tricky. You should walk every up hill on your runs (long or short), we don’t want to add any muscle fatigue.

 I have removed your strength workout for the Friday before race day, i think you should preserve your energy and avoid the extra load on your muscles.

These last 2 weeks are one of the most difficult parts of the training; the body is feeling good because you are recovering and the mind wants to run more. Your mind will try to tell you that the more you do the better, but don’t listen. Take control of your mind and DO NOT push it. I’m certain you are ready for the race, it will be a tough one, it’s a freaking 100km run but don’t forget: slow and steady will take you to the end. GO YOU !!

Pace:
Easy run: 7:00/km
Long run: 7:00 - 7:50/km

Monday
12/02/2024

  • Strength workout

Tuesday
13/02/2024

  • Easy run:
    5km

Slow and easy

Wednesday
14/02/2024

  • Strength workout

Thursday
15/2/2024

  • Rest

Friday
16/1/2024

  • 3km jog

Saturday
17/2/2024

  • RACE DAY!

Tarawera 102km

Sunday
18/2/2024

  • Rest

TRAINING BLOCK 5:
22nd January - 4th February

Monday
22/01/2024

  • Strength workout

  • Easy run
    10km

Tuesday
23/01/2024

  • Easy run 10km

Wednesday
24/01/2024

  • Strength workout

Thursday
25/01/2024

  • SSR:

10min WU
15min SSR
10min CD

Friday
26/01/2024

  • Strength workout

  • Easy run 5km

Saturday
27/01/2024

  • Rest

Sunday
28/01/2024

  • Long run:

25km on trail with 600m elevation

NOTES:
Last block of training before the race, after this it will be only easy and endurance runs as you will be tapering.

But for next week you will do a 15 min SSR, ideally you can keep 5 :50 pace for the 15min, if it’s too hard, reduce the speed to recover and push again. This will be your last high intensity workout.

 The following week we will be targeting 40km over 3 runs. This should be a really easy week for you after what you’ve done but this will help to reduce the muscle fatigue to be able to have a productive taper period..

Pace:
Easy run: 7:00/km
Long run: 7:00 - 7:50/km
SSR: 5:50/km

Monday
29/1/2024

  • Strength workout

Tuesday
30/1/2024

  • 10km run

(add some stride)

Wednesday
31/1/2024

  • Strength workout

Thursday
1/2/2024

  • Easy run: 10km

(add some elevation, Bacchus stairs would be good)

Friday
2/1/2024

  • Strength workout

Saturday
3/2/2024

  • Long run:

20km on trail

Sunday
4/2/2024

  • Rest

TRAINING BLOCK 4:
8th January - 21st January

Monday
8/01/2024

  • Strength workout

  • Easy run
    10km

Tuesday
9/01/2024

  • Easy run 5km

Wednesday
10/01/2024

  • Strength workout

Thursday
11/01/2024

  • Mid-week long run 25km

Friday
12/01/2024

  • Strength workout

Saturday
13/01/2024

  • Long run:

35km on trail with 1000m elevation gain

Sunday
14/01/2024

  • Easy run 5km

NOTES:
For the next 2 weeks you don’t have any speed training as you will be on holidays and will be hiking and running most days.

I have tried to put in 2 long runs as this will give you time to rest and hike. If in your long runs of 35km and 42km you can finish them at night that would be great, for example doing the last 45min/1hour at night will be very good for your training.

Hike as much as you want around your training, the focus of these 2 weeks is to spend a lot of time on your feet. Have fun!

Pace:
Easy run: 7:00/km
Long run: 7:00 - 7:30/km

Monday
15/1/2024

  • Strength workout

  • Easy run
    15km

Tuesday
16/1/2024

  • Rest

Wednesday
17/1/2024

  • Strength workout

Thursday
18/1/2024

  • Mid-week long run
    15km

Friday
19/1/2024

  • Strength workout

Saturday
20/1/2024

  • Long run:

42km on trail with 1200m elevation gain

Sunday
21/1/2024

  • Rest

TRAINING BLOCK 3:
25th December - 7th January

Monday
25/12/2023

  • Strength workout

  • Easy run
    8km

Tuesday
26/12/2023

  • Easy night run 8km

Wednesday
27/12/2023

  • Strength workout

Thursday
28/12/2023

  • Temp run:

10min WU
5x 1km with 60s rest
10min CD

Friday
29/12/2023

  • Strength workout

  • Easy run 8km (day or night)

Saturday
30/12/2023

  • Rest

Sunday
31/12/2023

  • Night event:

21km

NOTES:
Your Tuesday and Friday run should be at an easy pace at the moment and this is where you have the opportunity to train at night. We will keep the mileage going up, for this reason please take your time on the event and don’t hurt yourself.

You have 2x tempo runs in this training period, respect the time and distance. For all the other runs, feel free to do some elevation, we will do some hills reps in the up coming weeks.

Pace:
Easy run: 7:00/km
Tempo: 5:30/km
Long run: 7:00 - 7:30/km

Monday
1/1/2024

  • Strength workout

  • Easy run
    12km

Tuesday
2/1/2024

  • Easy night run 8km

Wednesday
3/1/2024

  • Strength workout

Thursday
4/1/2024

  • Tempo run:

10min WU
3x 2km with 90s rest
10min CD

Friday
5/1/2024

  • Strength workout

  • Easy run 8km (day or night)

Saturday
6/1/2024

  • Rest

Sunday
7/1/2024

  • Long run:

28km on trail

TRAINING BLOCK 2:
11th December - 24th December

Monday
11/12/2023

  • Easy run
    8km

Tuesday
12/12/2023

  • Rest

Wednesday
13/12/2023

  • Strength workout

Thursday
14/12/2023

  • Easy 5km

Friday
15/12/2023

  • Easy 3km

Saturday
16/12/2023

  • Rest

Sunday
17/12/2023

  • Last One Standing:

Target: 50km

NOTES:
This week it’s easy as we get you ready for Last One Standing. I think you can target the 50km, it will not be easy but you can do it! It’s a short loop so run light (no bag or anything) take just a flask with electrolytes with you. At the end of the loop try to take 5 min to eat something, try to snack something at the end of each loop.

Pace:
Easy run: 6:00/km

Monday
18/12/2023

  • Easy run
    8km

Tuesday
19/12/2023

  • Easy run 10km

Wednesday
20/12/2023

  • Strength workout

Thursday
21/12/2023

  • Rest

Friday
22/12/2023

  • Speed workout:

10min warm-up
SSR: 20min at 5:50/km
10min cool down

Saturday
23/12/2023

  • Rest

Sunday
24/12/2023

  • Sunday long run:
    20km with 600m elevation

NOTES:
Alright this week we are going straight in! Ideally each week will be like this with 2 easy runs, one speed workout and one long run. I will give you some elevation like on the long run, stay close to it, a little bit over or under is not a big deal. Hopefully you can work with a training week like this with your strength coach.

Pace:
Easy run: 6:00/km
SSR: 5:50/km
Long run: 7:00/km

TRAINING BLOCK 1:
4th December - 10th December

Monday
4/12/2023

  • Easy run
    5km

Tuesday
5/12/2023

  • Easy run
    10km

Wednesday
6/12/2023

  • Strength workout

Thursday
7/12/2023

  • Rest

Friday
8/12/2023

  • Threshold test:

Warmup
1hr run
Cool down

Saturday
9/12/2023

  • Rest

Sunday
10/12/2023

  • Sunday long run
    15km

NOTES:
For Friday’s threshold test, do 1hr run trying to cover the maximum distance you can. If possible do the run on a flat surface with no stops (traffic lights etc). Don’t record the warm up and cool down because I only need the stats for the hour run.

Pace should be close to your actual threshold pace. This will give me the base of your speed to be able to plan the training and future pace so we can get as much as we can out of your 11weeks of training before Tarawera 102!!!