Trail Running in Mill Park
We are currently on a mission where my two running buddies and I are looking at tackling another Spartan race in September while building up to towards a full road marathon in late October.
As a group we have previously tackled sever running event as they pop up and deal with them as part of our regular running program. This time around we are being more practical and have planned out strategies to cover three different runs while ensuring that the workouts all complement each other. We have already completed the Plenty valley 11.2klm trail run as part of our preparation and have set up a solid base of trail running for the next more challenging and longer event – The Spartan beast that is a half marathon trail run along with many obstacles.
It’s been an interesting few months as we have built up the necessary kilometres of running required to successfully complete this particular trifecta all while maintaining our health and staying injury free. We are all have other responsibilities and getting injured is not an option so we do our best to prepare for the upcoming events with a sound program that balance out running and resistance training.
Our running
The first race for us was the Salomon run in plenty valley (Mill Park) which is an 11.2 klm’s trail run around the blue lake single trails that is one of the more scenic events this series has to offer. It’s made up of several single track sections, a big hill and several more technical sections that add up to an enjoyable and challenging run. We have been running this particular area for several months as we are local to this course and change the route every time we run the park for variety. We generally cover anything from 8 to 20 klms depending on the type of workout.
With trail running just chucking in hill or two makes a huge difference so there’s plenty to offer here. This shorter (Salomon series) of the 3 events offers us the opportunity to work on our hill climbing , speed work and overall endurance in using it as a stepping stone to the longer and harder 20klm Spartan race coming up in September. Let’s not forget the Marathon in October.
The following is a simple, yet effective plan in getting you prepared for trial running. Remember, the bottom line with most programs is to simply turn up, do the work and commit to the long term plan. Especially with running!
- 2-3 times minimum running 8-15 klm’s both on road and trails. This would include a longer run over the weekend covering a mix of road/trail up to 20klm’s
- 2 sessions working on resistance training
- And for my clients 1 personal training session working of full body strength covering specific requirements based on their particular needs.
Our weight training sessions
The resistance program was approached with a view of ensuring that the overall training load would fulfil an all over strength base increase and make us more durable given the trail running effect on the body and in particular preparation for the half marathon distance Spartan race. It’s basically a General Physical Preparation plan that will deliver a bigger return on workout time. It’s important to ensure that both you fitness and conditioning is up to the task.
The following represents the major exercises/movement covered.
Trap bar Deadlift/barbell
Barbell military press
Barbell bench
Barbell squat
Pull ups/chins
For a more conditioning approach the following more that satisfied the criteria
Kettlebell swing
Kettlebell push press
Sandbag shouldering / Sandbag muscle snatch
Battling rope
Skipping
My own weekly program was basic. Here’s the plan for the last month.
Sunday – Long run
Monday – Mobility / weights
Tuesday – Run
Wednesday – Run
Thursday – Weights
Friday – Run
Saturday – Mobility
A lack of preparation will show on the day.
Similar to most things in life without proper planning you are going nowhere. It’s clearly the way to approach any fitness goal as it will go a long way in getting you where you want to be. whether its weight loss, an increase in fitness levels , becoming stronger or simply cleaning up your act with your food , it will always come down to having an effective plan first and then sticking to it. I’ve seen it many times before during running events where a few chosen ones turn up and think they will wing it on the day and “see how it goes” unfortunately this usually doesn’t go too well. It’s the same thing with nutrition, if you don’t manage your intake along with the quality of your nutrients then nothing will happen.
By having a plan you at least have a greater chance in achieving your goals. As life tends to sometimes getting the way it’s always good to know that you can always adjust you plan as circumstances dictate. It’s better to have one than not.
Claudefit Personal training is located in Mill Park with the premises conveniently located with access directly to the gorge and its many trails.
Happy training and see you at Spartan. AROO!
