MDS // Training, kit and nutrition
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KeyEasy runs
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Form the bulk of running sessions
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kmDescriptionAM running activityRun at 60 - 70% (enough to carry a conversation) without checking a watch or worrying about pace
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kmDescriptionPM running activityGood opportunity to experiment (with terrain, mileage, running partners)
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MinsDescriptionOther activity
You may feel easy runs are "junk miles" but they add to the foundation and build strength and muscle memory.
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Date
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Hills
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Target weekly mileage (as per MDS website)
Challenging but absolutely critical workout that builds strength and speed
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Long Hills: Build up to 2 - 3 miles up a consitent gradient
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Min50 miles / 80 kmHill Repeats: 2 - 3 minutes uphill running at an all out effort. Repeat 3 - 12 times depending on the workout
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Max150 miles / 240 kmDownhills: As for hill repeats but downhill
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Goal100 miles / 160 kmPractice both fast uphill and fast downhill (but not both in the same workout)
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Interesting fact
Fartleks
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Running in sand burns at 1.6 - 2 times more calories per mile than on a typical surface. And running with a backpack increases your cardiac rhythm by 20 percent if you have a pack weighing about 10 percent of your body weight.Stress-free workout that improves mind-body awareness, mental strength, and stamina.
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Completely unsrtuctured speed training (if you're fixing times then it's tempo or interval training)
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Run fast (80 - 100%) e.g., to the next sign of for a few mins (whatever you feel like) Then recover until you're ready to go again.
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Tempos (The Oreo)
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Increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength.
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Warm up and cool down with a consistent fast effort in the middle
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If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone.
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Pace is not an effective means for running a tempo workout, as there are many variables that can affect pace including heat, wind, fatigue, and terrain
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Intervals
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Improved running form and economy, endurance, mind-body coordination, motivation, and fat-burning.
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Short, intense work outs followed by an equal or slightly longer recovery e.g., two minutes hard, two - three minutes recovery
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Unlike tempo workouts, you’re running above your red line and at an effort where you are reaching hard for air and counting the seconds until you can stop
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The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent
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Long runs
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Should form between 30 and 50% of your weekly mileage (high end if running back to backs)
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For ultras, longest run should be about 60 - 70% of the distance you will race
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B2Bs are great for building time on the feet and logging miles
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Perfect opportunity to practice with gear, nutrition etc...
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Training - Notes
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