30K training plans???

[Hockeychic]

I have been searching the internet today to find a training plan for a 30K I have at the end of Aug.

Anyone out there have one? Or even know how I can modify a 1/2 program maybe?

Thanks a bunch

Kim

[ironz]

Maybe look under some ultra running sites, or trail running sites.

Or...it would fall between a 1/2 and full marathon, so you could do something in between those two....

[bunnyfoo]

Hi Kim! Which 30K race are you doing? Is it the Midsummer's Night Run? I was thinking about the 15K race but since it's at night, I'd probably end up eating pavement :laughing:

Anyway, someone sent me this link for the Around the Bay race. It's a 30K in Hamilton they have every spring.

http://www.aroundthebayroadrace.com/training.htm

Good luck with your race :)

[Hockeychic]

Thank you both!!!

Vicki, yup it is. Wow I checked out the plan....kinda weird that there are long back to backs????

[StitchAttack]

30K is an odd distance, but I'd train for a 30K the same way I'd train for a marathon. If you use a regular marathon training schedule and finish it you will kick serious butt during the 30K, but if you could also cut back on the long runs a bit in a standard marathon plan and still do well. I'd still recommend doing at least one long runs of 16-18 miles, though before the actual race day.

[timmac]

Most training plans I've seen follow the same basic patterns. Beginner plans typically have a long run once a week, increasing (more or less) week over week until 2-3 weeks before the race. 2-3 other runs per week, usually one short one, possibly as some type of speedwork (tempo or interval), then another medium one, somewhere of a moderate intensity, moderate length. Possibly one more run sprinkled in there, maybe a day of cross training.

Plans targeted at advanced users often use the sandwich approach for long runs, where there are two "longish" run days back to back, with a rest day before and after. Some have both the same length, some have one roughly half the distance of the other.

I've found it's really not hard to draft up a training plan on your own; knowing the date of your target event, and working backwards. If you find there's too much time between now and then, repeat a few of the individual weeks as you build up your mileage, or get yourself into a "maintenance" mode once you complete the mileage buildup (be sure to leave about 2-3 weeks to taper, though)

I'm by no means an expert, at all, just suggesting a few things I've found to work well. More than anything else, make sure there's some variety in your training runs, whether that be the mix of speed/slow work, different terrains (hills vs. flat, etc), different scenery, or whatever. Keeping it fun needs to be a top priority... won't much matter how the 30k race goes if you don't (in the big picture) enjoy yourself doing it. :)