Trail Running Oct Nov issue

Build muscle,
and in turn
stamina, with
strength and
conditioning
But with nothing but hard work and
commitment, I’ve gone on to achieve
things that I didn’t think anyone could
accomplish, let alone me.
Remember that everybody starts
somewhere. It takes time, patience and
dedication. I couldn’t run for a minute
when I went out for my debut jog, but
10 years after my first fateful attempt
I represented Great Britain at the IAU
24H World Championships. Ok, so mine
is an extreme example, but it reiterates
that everybody has the ability to build
up stamina, no matter what point you’re
starting at, or where you want to end
up. Mine was a long journey, but I pride
myself on consistency and (touch wood)
very few injuries. Take our advice on board
and you’ll reap the same rewards. TR
Above: Shake off
a hard session
and swap your
trainers for tyres
AFLO CO., LTD./ALAMY STOCK PHOTO, TETRA IMAGES/ALAMY STOCK PHOTO
5 sessions
to boost
your stamina
Whether you currently run 5k or 50k,
here’s how to give your stamina a turbo
boost before dark nights set in
You may have the endurance to run a half, marathon
or ultra. But do you have the stamina to run it at your
fastest potential pace? Whatever your level, include one
or two of these sessions from Team Montane’s endurance
athlete Jayson Cavill in your weekly training to tap into
stamina stores you never knew you had, and run faster, for
longer, this summer. www.jaysoncavillrunning.com
LONG SLOW RUN
1 This is fundamental for endurance running. They are
not meant to be fast, but usually 1-2 minutes per mile
slower than marathon pace. It’s suitable for all levels, but
distance will depend on your base fitness and what you are
training for. Build up your long run gradually by not more
than 10% per week.
2 INTERVALS
Jayson suggests a Moneghetti session – 2 x 90sec
(90sec rest between each), 4 x 60sec (60sec rest between
each), 4 x 30sec (30sec rest between each) and 4 x
15sec (15sec rest between each). For beginners, walk the
recoveries. As fitness improves, jog. Advanced runners
can do this session twice to improve speed, stamina and
the ability to change pace.
PYRAMID INTERVALS
3 Running efforts based on time, 1 x 30sec, 1 x 60sec, 1 x
90sec, 1 x 120sec and 1 x 150sec – then back down 1 x 120sec,
1 x 90sec, 1 x 60sec, 1 x 30sec. All with 30sec recovery
between each. Around 3-5k pace, focusing on good form and
technique on the way up, with all-out effort on each rep on
the way back down. Improves speed, form and VO2 max.
DIRTY DOZEN HILLS
4 For all levels. 12 hill reps broken down into two parts.
6 of 2-4min at 80-90% effort, focusing on good form and
finishing each rep strong. Recover by jogging back down
the hill. Last 6 of 2-3 at hard effort. Builds strength and
improves form and recovery times.
FOR MARATHON AND BEYOND
5 Jayson recommends a long run with race-pace sections
– 2hr run: 20min warm up easy pace, 30min at race pace,
10min easy pace, 20min at race pace, 10min easy pace,
15min race pace, 5min easy, 5min race pace and 5min easy.
This will get you used to your target race pace, and also
build muscular endurance and aerobic threshold.
TRAIL RUNNING 45