training advice/plan

[foggon]

Hi,
getting on a bit now (49) but have always kept myself reasonable fit and have done a few marathons, anyway I started fell running last season and entered quite a few races mainly shortish ones 30 min - 1 hr, and really enjoyed it. I am hoping to get a bit fitter for the new season and maybe try a few longer races . I have tried googling for a decent training schedule/plan for fell running but have not really been able to find anything that useful just so wondered if anyone had any links to training schedules that I might be able to use or to give me some ideas to create my own plan

[shaunaneto]

Others more wise than me will be along shortly. But I'd recommend Sarah Rowells Off Road Running book as a starter.

I'm sure Christopher Leigh will recommend 'The Intelligent Athlete' :wink:

Main thing is to create an enjoyable running experience.

[Flopsy]

Think you'll find fell runners are perhaps less structured than road runners and although some will have a training plan most will be led mainly by the enjoyment of it.

Try joing a club with a fell running section.

Most people seem to naturally gravitate towards shorter speed sessions and some longer sessions (depending on what distance they like dong). Perhaps that's becuase most don't have time to do long sessions during the week. Lots cross train as well to avoid injury. Seem to be a lot of cyclists on the forum (me included).

Main thing is to enjoy it. Upping the distance in my opinon is relatively easy so long as you equally slow the pace down.

[Stolly]

a) Find a hill
b) Run up it to the top
c) Run back down again
d) Repeat

[Stagger]

Welcome Foggon
Because there are so many different types of terrain and distances everyones plan would be different.
So the best plan is to construct your own.
I like 3 sessions per week, Hill, Speed and long.
Hill preferable off road (45 to 60 mins)
Speed on grass in local park (4 x half mile efforts) Warm up and down jog prior
Long always fell (60 to 90 mins)
Race as often as time allows. 25+ per year

[foggon]

thanks for the replies, yep will come with a plan of my own but think I will include a longish run at the weekend around 2 - 3hrs was only doing 90 minutes previously but as I normally seem to tire towards the end of races so reckon need to work on the stamina. A hill session and a speed work session sounds like a must as well and maybe thrown in a session or two on the bike. Guess it will be a trial and error at first but have been searching through the forum and there seems to plenty of advice about so should be able to work something out

[cyclops]

welcome foggon, good luck with your training. If you're starting to do longer runs I'd recommend you sort out your food intake carefully - I tend to eat something every 30 mins when out over 1.5hrs, keep the fuel going in and you don't tire so quickly. I also keep gels for emergencies only, so will eat geobars mostly, or dried fruit/peanuts.

[foggon]

yep the food is a good tip last time I was out I just took a couple of mini pork pies one for me and one for the dog but nuts and dried fruit might be a bit more nutritional

[foggon]

So had had speed session today (well my version of one) I basically warmed up then went flat out for 4 minutes then slower and back to normal pace also for 4 minutes repeated this 4 times and by the time of last interval I was struggling a little bit to keep the fast pace going for four minutes. So just wondering if I should be doing longer or shorter intervals and does it make sense to keep the recovery interval the same time as the fast interval? The goal is to impove my pace for fell races which can be quite varied in distance but the majority probably fall in the 40 - 90 minute range ? btw due to where i work the terrain was pretty flat consisting of tow paths and a local park

[MickTor]

Hi Foggon. I think shorter intervals might be better. I find a 60 or 90 second burst enought with 45 in between.
Hill sprints are really good too. Similar bursts uphill, rest pace, sprint etc. I find a nice hill, run up it like a nutter, jog back down then up again. Repeat until sick or had enough..

Crossfit is great too. Look up kellys and hillarys on youtube.
I would say go easy and increase distance and time running gradually as it is easier to injury from doing too much.
Happy running