In this space, we will share the key or favorite workouts of our running friends and provide all the Runivores out there some training tips. Run with a smile, of course, but be ready to take on some pain!!
With UTMB’s announcements of its lottery results earlier this year, many runners that were lucky enough to be selected have begun their training for this legendary race. So for this week, let’s hear it from a three-time UTMB finisher, Clement Dumont.
-3-time UTMB finisher (best time 28 hours, 68th overall)
-Tarawera Ultramarathon 2015 (9 hours 23 minutes, 16th overall)
-Ultra Trail Gobi 400km (non-stop race, 107 hours, 7th overall)
–Translantau100, Founder and Race Director
-Asia Trail Magazine, Editor in Chief
Long Uphill Workout
Clement typically does two uphill workouts per week, and below is the longer of the two.
-Locate a hill that is at least 500m in elevation
-After a brief warm up, run up at an easy pace for as long as you can.
-When it becomes too difficult, switch to Fartlek and alternate between 5 minutes of running and 5 minutes of power hiking.
-Speed is not important for this workout, and you probably won’t be much faster running than power hiking if the hill is steep.
-Total uphill session should be around 1 hour to 1.5 hours.
-Do this same run once a week or every other week over a period of time. In the beginning, you might only be able to run a quarter of the hill, but you will improve! More and more running and less and less walking.
-Track your workout. How far and how long were you able to run without stopping or walking.
What are the Benefits?
This is a great workout to train leg muscle endurance.
“During a race, you will not run up hills similar to one you selected for the workout, because you need to save your legs. But knowing that you have the capability to run up will make you stronger mentally and physically,” Clement said.
Bonus: After you completed the uphill workout, run back down fast to practice your descending technique.