My concept "Spartathlon"

General procedure:
Development from the unspecific to the specific, with the first ultramarathon main competition "24h-Lauf - German championship". The priority, however, is clearly the Spartathlon, September. In addition to the focal points shown, after the adjustment that has now been made over several years, a good level of scope in particular is to be maintained over the next ten months.
 

Objective:
24h run: 180km
Spartathlon: 36 hours

Phase 1 - December to January
Aim and focus of the training: speed skills, train in the sense of the short distance training + preparation for specific ultramarathon training

• Short-distance training, sometimes with very short intervals in the area of the VO2max range (depending on the weather + depending on feasibility)
• Performing the higher intensities, sometimes as hill runs
• Intervals over 1000-3000m + continuous tempo runs
• Short distance training adapted to the goal of "ultramarathon"
• Increase the overall scope in a dosed manner and keep it at a solid basic level
• Usually extend long runs to around 3 hours
• Tempo change runs
• Gradually shift training towards ultra-specificity

Phase 2 - February to mid-March
Aim and focus of the training: Preparation for specific ultramarathon training. Phase 2 is to be understood as a transition to direct preparation in order to avoid sudden load changes.

• Increase overall scope
• Long runs sometimes even after previous exercise
• long, heavily weighted runs
• Muscular habituation to slow, monotonous running on asphalt
• Possibly integrate a build-up competition on the order of 50km
 

Phase 3 - Direct preparation for the 24h run in May, Dortmund
Aim and focus of the training: improve special endurance, muscular adaptation to the target load. All content tailored to the specific requirements of the 24-hour run. Since the psyche and body can now fall back on a wealth of experience in ultramarathons, the individual long runs should not tend to go so far into the distance. Instead, the focus should be on a larger number.

• Focus on long runs - even over 5h
• Clear definition of individual peak weeks
• Integration of individual sober runs
• individual double-decker units, but only used sparingly
• Low-pulse units, to adapt to slow racing pace
• Speed training of only subordinate importance, in the form of TDL, IDL and tempo change runs
• Running after previous exercise (with intensity units as a means to an end)

Phase 4: regeneration and transition phase until around mid-June.

Specific content and duration depending on the status quo after a 24-hour run

Phase 5 - Preparation for the Spartathlon from around mid-June:
Aim and focus of the training: Procedure analogous to 24h preparation, in addition, the following focus should be set, geared to the specific requirements of the Spartathlon:

• Orientation of the training to a good feasibility of 6: 45-7: 00 min / km in order to be prepared for 81 km in 9: 30h (cut-off for Athens - Corinth)
• Training with altitude
• Change from running and brisk marching, as necessary in phases in competition
• Use hot days and warm times of day if at all possible to keep body running
adapt to heat

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As of March 2020

The desire slowly built up in me, if there should be a run that I personally would like to strive for, then it is the historic run - the Spartathlon over 246 km - from Athens to Sparta.

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In the meantime I have enjoyed the long runs. I found the preparations even more interesting.

I exchanged ideas with Florian Reus. The following concept was developed by him. And I act accordingly.

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