Setting a base

I've been running for some time now and it's been many years since I followed a formal training program. Recently I've fallen short of my own expectations and have decided that I might run better if I follow a formal(read rigid) training program.

I have a goal in mind and I have set my training program accordingly. My goal event is the Merrel Hobbit 100 scheduled for mid October. It's a 2 day event covering 100km of trail. It's an event I have wanted to do for a long time in an area of South Africa that is unique in it's beauty. J R Tolkien is purported to have derived the setting for The Hobbit from this area.

I will document ALL of my training in this blog. Both as a way of keeping myself honest and as a light for others who might not be as fast as they think they are, Or those runners who feel that their best years are behind them. This is for the bullets, ballies, ooms and tannies who love to run.

First we start with 8 weeks of base.

		Weeking Starting	Mon	Tue	Wed	Thur	Fri	Sat	Sun
Building phase. Focus more volume(low heart rate), form , strength	1	07-May-12	Off	40 A	60 A	40 A	Off	19km A	40  X
	2	14-May-12	Off	40 A	65 A	45 A	Off	21km A	40 X
	3	21-May-12	Off	40 A	70 A	50 A	Off	21km A	40 X
	4	28-May-12	Off	40 A	30 A	30 A	Off	10km A	30 X
Building phase. Focus more volume(low heart rate), form , strength	5	04-Jun-12	Off	40 A	75 A	50 A	Off	24km A	40 X
	6	11-Jun-12	Off	50 A	80 A	50 A	Off	26km A	40 X
	7	18-Jun-12	Off	50 A	90 A	50 A	Off	26km A	40 X
	8	24-Jun-12	Off	30 A	45 A	30 A	Off	13Km A	40 X

A = 60 - 70 % of HR Max for me thats 130 - 142
X = Cross Train (paddle, swim,cycle, etc)

If you're paying attention you'll notice that this is not a 'starting from scratch' program. I have been running and training. In the last 6 months I have completed a number of half marathons, a 32km and a marathon.

The base phase is all about getting the body adapted to burning fat efficiently. So all runs are at a nice conversational pace.