Alright, you’ve picked your goal race for 2018 now the training begins. There are a million training programs on the internet for every distance you want to run. There are also many different books you can buy that will help you construct your very own training plan.
One thing you have to keep in mind when you’re developing your training schedule is what is your goal finish time? Deciding what a reasonable goal is for you to finish a particular distance in can be challenging. Your goal finish time needs to be realistic based upon your prior finish times, your experience running the distance, and your training (consistency and workouts).
If you want to improve your finish time for a specific distance, you need to first ask yourself are you willing and able to put in the training to achieve it. You may have to train for longer and you will have to train harder. Training harder means getting the extra rest you’ll need and extra attention to your nutrition (before, during, and after race day). Your training will have to jump up a priority for you to remain consistent in completing each session but also completing them at the effort you need to be putting in.
Pull up your prior race times and think about the amount and type of training you put in to hit those times. If you’ve kept good documentation of your race times, you should be able to see where you struggled in a race. Think about the struggles you faced during the races that set you back and ways you can improve in those situations. Did you struggle climbing hills or descending them? Did the heat or the cold suck up all your energy? Is nighttime slowing you down?
All of these things can be addressed in your training along with many others like hydration and nutrition. Once you’ve identified areas where you know you can improve, pick one or two. If you have more than two or three, trying to address them all isn’t reasonable and could lead to over training or just plain burn out.
Here’s the hard part. How much time can you realistically cut off your prior finish times? Figure out what your average finish time has been. So, my last few 100s have been 32:44, 21:33, 28:42, 23:54, and 35:12. That’s quiet the range! But they are very different races and my training was different too. The two sub- 24’s are at flat races. A goal of 20 hours is realistic for a flat 100 for me. It would me taking 55 seconds off per mile. The 32:44 and 28:54 are at the same race a year between them. I trained much harder for that 28:54 and I got lost during the race. The race was very mountainous. A goal time of 26-27 hours at a mountain race would be realistic, but I would have to train hard and stay focused throughout training.
As you come up with a realistic goal, break it down into minutes per mile and then think about the terrain you’ll be traversing, is it still realistic? If you’ve made significant gains in your performance dropping 1-2 minutes per mile may be doable in a 100-mile event. It’s not in a shorter event. The shorter the event the less time you’ll be able to cut off each mile.
Don’t forget about the rest, the harder you train the more important rest becomes. Rest is when you build. Schedule your rest days and your rest weeks. No rest means no improvements and high risk of injury.