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!!!