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Nov 2015
10:31am, 13 Nov 2015
6,821 posts
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Binks
Am trying to develop some simple rules for ultra training. Here is a first stab...
Rule 1 - Don’t get injured*
Rule 2 - Run as many miles as you can without breaking rule 1
Rule 3 - Run approx 80% of these miles at a “base” speed and about 20% at a faster speed, without breaking rule 1 and perhaps bending rule 2 a little
Rule 4 - Run some miles specific to the type of race you are doing (eg hills, mud, trails, jungle). Again you can bend rules 2 and 3 for this but DO NOT break rule 1.
* This includes mental injury too. Running lots of miles sure can break your bones but it can break your heart and mind too. Don’t let running get in the way of other stuff that’s important like your family/job etc.
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Nov 2015
11:57am, 13 Nov 2015
3,915 posts
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Northern Exile
It can certainly break your heart. Ask anyone with a failed Bob Graham Round behind them.
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Nov 2015
12:03pm, 13 Nov 2015
31,469 posts
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Hills of Death (HOD)
Binks is the man 
Unfortunately I found out hard way in rule 1 which happened as I tried doubles.
I was doing about what I would normally do for a marathon
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Nov 2015
12:16pm, 13 Nov 2015
9,259 posts
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Star
I'm training for first Ultra next year have noted all above!
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Nov 2015
12:41pm, 13 Nov 2015
6,855 posts
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mrs shanksi
Very good advice Binks.
I would also mention eating while running is very important, I try to eat something at least every 30 minutes and it's important to do this in training and try lots of different food to see what agrees with you and so you can have variety on long ultras.
Star - you'll be great!
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Nov 2015
1:11pm, 13 Nov 2015
136 posts
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EdJ
I would also add something on kit. That DOESN'T mean going out and spending lots of money on lightweight high performance stuff with spurious manufacturers' claims. But it does mean being comfortable and confident with what you are going to use for the race. 30 miles of chafing is unlikely to add to your enjoyment of the race.
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Nov 2015
1:12pm, 13 Nov 2015
18,568 posts
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Derby Tup
Binks and EdJ - great advice! DT, 2 broken hearts
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Nov 2015
1:18pm, 13 Nov 2015
6,810 posts
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FenlandRunner
The only issue with kit and hydration/nutrition is unless you're lucky you only find out a winning solution by trial and error. What works for one individual is not guaranteed to work for another.
And if you're really unlucky what worked before might not work again!!!
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Nov 2015
1:22pm, 13 Nov 2015
5,990 posts
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Rosehip
Re kit: - not just for the event but have something that you know will keep you warm/dry when you're doing a slow, solo, long run in weather. It does make it easier to get out the door and complete planned mileage and not feel so miserable that when it's nasty the next Sunday too you can't face going out.
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Nov 2015
2:16pm, 13 Nov 2015
21,917 posts
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Night-owl
I'm not an ultra runner YET not even ready for one YET.
One day. I'm taking all this in
But its true work sometimes gets in the way and annoys running
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