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Training plans 2023
By Dubbo Stampede's Coach John Robins - Physiotherapist, Exercise Physiologist and Running Coach
Training plans commence 8 May 2023.
There are now 14 training plans designed for the Dubbo Stampede. They will help you train for your particular event. The plans provide a methodical and progressed way of approaching training, that is, slowly increasing the distance and intensity of your running to get you to the starting line ready to achieve your goals. An exciting edition to our training plans this year with some Low Heart Rate plans available.
Running programs for Completers
The Completer plans are designed for less serious runners or novices who have not completed the race distance before and wish to have the satisfaction of completing the longer distance. They simply want to finish and finish well.
The Completer plans consist of three runs a week, which I think is the bare minimum for a successful completion of the planned distance. This also takes into account the occasional missed run due to resting a niggling pain or recovering from a minor illness.
Running programs for Competitors - more serious runners
The Competitor plans are for those runners with good health and fitness that really want to push their body to the limit. But remember, that the longer faster plans will increase your chance of injury. Skip a session if there is excess fatigue in your body, increasing niggling pain in one leg or you feel as though there is just not enough time in your life!
The Competitor plans consist of five runs a week and include faster running training such as tempo runs, tempo intervals, interval and speed runs. The pace of these runs will be suggested on the basis of your current ability from the 1 km time trials. Further explanation of these terms are provided in each plan.
Running programs for Dubbo parkrunners
Dubbo parkrun is a free, timed, 5km running event along the Macquarie River every Saturday at 8am. We're proud to be a founding Local Supporter of the Dubbo parkrun during its development. The training paces specified in these two plans are for the 25 minute and 40 minute parkrunner but either by your own calculation or with my help, those paces could be modified for the faster or slower parkrunner.
These training plans are for those without a long experience of running, and who have an irregular or sporadic approach to running, and would like some order and progress towards a goal.
Running programs for Low Heart Rate
This training plan is for those who would like to build a bigger aerobic base, stay uninjured, stay fresh and get faster over time through more consistent training. Low heart rate training has been promoted by the Maffetone training principles and has worked incredibly successfully by runners around the world.
Advice
Whether you do the Completer or Competitor plans, it is assumed that it is medically safe for you to run. If you have had illness or are on prescribed medication, or are no longer in your youth and have not been to the doctor for a while, then it would be a good idea to ask your doctor about whether you are medically ready to begin one of these plans.
The plans are all 16 weeks long, which gives enough time to prepare properly for completing or competing. They also allow enough ‘room’ for some illness or times in which you have to miss a run or two. But if you miss too many runs, then it would be wise to reassess your ability to achieve the goal you have set, and maybe reset that goal.
The plans do not specify which days the runs will be done, but it is recommended that with the Completer runs that they not be on consecutive days. This allows for a good recovery to occur and effective soft tissue adaptation. In the Competitor plans, there are two rest days and it is recommended that they be positioned after the two hardest runs of the week.
So, have a good think before choosing the race in which you would like to participate. Be ambitious as well as sensible. We are looking forward to holding the Virtual Dubbo Stampede Running Festival and look forward to your participation.
