Training Planning: How the hell do you prepare for a 12-hour race anyway?

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Well after a break from writing but not training we’re back. I’ve hit the point in my offseason where it’s time to switch from a basic base building phase into a more specified training plan. One that is far more focused on my particular goals and not just overall fitness. In my last article (from over a month ago, my bad) I laid out my goals for 2019 with the big ‘A’ race being X Warrior Black Ops. With it being 4 months away it’s time to buckle in and start focusing on that race. This race is a very different challenge than any I’ve done before as it’s a 12-hour overnight multi-lap event and my longest previous race was the Montana Beast.

 

My goals for this race are in increasing order:

  • Finish the 12 hours
  • Run a “Strong Lap” carrying a sandbag for a lap
  • Complete 25 Kilometers
  • Complete 30 Kilometers

 

Now with how I felt last year during my races I feel like these are all plausible with focused training. So how and am I going to train for these goals you ask. I could do the logical thing and sign up with an online genius like Yancy Culp of Yancy Camp or even go in person to a local guru like Chad Budyk of OCRLabs Performance. But I’m saving my OCR budget for races and funds are tight so I have different approach one that may not guarantee results but should make for some interesting content on here, seems like a fascinating experiment and most of all is free.

 

Looking into training plans for longer OCR events I started with the most similar event I could think of, Toughest Mudder. Now after finding very little I went up a step of World’s Toughest Mudder with the thinking that if I can prepare for a 24-hour race then a 12-hour will seem easier right? After some quick googling I found a training plan put out by Tough Mudder themselves for hitting 25+ miles at WTM. Now it’s not a perfect plan as this plan is made for 40 km’s over 24 hours while I want 30 in 12, but I know the pace of the second half at WTM goes down significantly, and that the first 45 minutes of Black Ops is obstacle free so if I can focus on decreasing my 10k time to around that mark I would only need to do 20 clicks in just over 11 hours which in my head sounds pretty realistic.

 

After a looking over the training plan it seems thorough enough, relatively low on the equipment demands and varied enough that it I won’t get bored with it. If you look at it you’ll notice it’s a 3-month plan and we’re just over 4 months out, but I need a head start because haven’t run more than 5 times since the 80’s X Run in October. I’m starting a running base building phase now so I can be comfortable at the 5-mile starting point of the training plan, which shouldn’t be hard as that’s about the distance I’ve run the last few times out. I will also continue my strength base building at this time

 

I plan on writing a training update either weekly or bi-weekly, plus I’m going to be building some of the equipment needed for the training plan at home and putting them through the wringer, I will be sharing articles on how I did that and how they lasted as an extra little bonus to the plan.

 

There you go the next few months laid out, so now you can look forward to some more new content shortly and follow along with how the plan is working.

yearofthebattleaxe

Scotty Voodoo
I am a proud father & husband. A former semi-pro skier, turned rugby 7’s player, I’ve now worked to become a OCR racer. I also bought a power drill just for the purpose of making training apparatuses.
A level 2 NCCP certified coach, I also hold coaching certifications in 3 sports.

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