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THE 10 WEEK TRAINING PLAN FROM HELL – WEEK 3

You’re now into week three of your HellRunner training plan. The first two weeks we eased you in slowly, but now it’s time to up the intensity! On Tuesday you’ll be running an extra kilometre and in your mid-week strengthening session, you can expect an extra few glute-busting moves. By Thursday you’ll be glad of a rest day, but on Friday your thighs and glutes will be burning once again as you prepare for those Hills of Hell with an intense hill-running session. Obviously, you can swap and change your training and rest days according to your own personal commitments but, let’s be honest, what better way to kick off your weekend than with a hill running session on a Friday morning? We’ll leave it with you…

HellRunner Training Plan Week 3 Final 2

THE 10 WEEK TRAINING PLAN FROM HELL – WEEK 2

With Hell in the Chilts fast approaching, the last thing we at HellRunner want is for you to feel like it’s the elephant in the room. Which is why we have devised a 10-week workout plan, especially for you!

Last week we gave you ‘Week-1‘ with the aim of easing you in. Now, we’re upping it, only ever so slightly though!

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The 10 Week Training Plan From Hell – week 1

There are only 10 weeks to go till Hell In The Chilts, the UK’s toughest 10! Scary, we know.

That’s why we’ve devised the ultimate 10 week training plan to metaphorically hold your hand in this time of need.

So without further ado, here is week 1!

HellRunner Trainining Plan Week 1

Each week will chop, change and add, to ensure you improve week on week. This current plan for example, is for someone who is a beginner. If you feel this is too easy for you, by all means add mileage or add sets.

Good luck!

Chooseday Tuesday poll!

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Warm-up exercises to prevent injury

As with any running event, stretching and warming up before an extreme mud race such as HellRunner is key to preventing injury. In fact, when your forcing your body into all sorts of positions, crawling up HellRunner’s Hills of Hells, wading through bogs and negotiating the tricky terrain, lubricating your joints beforehand is more important than ever. A dynamic stretching workout beforehand will work your muscles through the range of motions they’ll need to take on the event. The workout below uses dynamic movement rather than static stretches, preparing your body for the challenge and, consequently, reducing your chances of injury.

High knees

 

 

 

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Muscles: Hip flexors, quadriceps

Why do it?

Lifting your knees high helps to increase your range of movement. If you spend your days sitting at a desk then the range of motion in your hip joints gets restricted.

Technique:

  • Keep your forearms at your side and level with the floor
  • Jog on the spot
  • Lift your knees up until they touch your hands
  • Start off at a low level and gradually increase your range of motion

Safety tip:

Keep your posture tall and be light on your feet.

 

Bum kicks

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Muscles: Hamstrings

Why do it?

This stimulates the nerve supply between your brain and your hamstrings. It develops explosive power and will improve your running technique.

Technique:

  • Keep your hands, palms facing out, on your bottom
  • Slowly jog, kicking your heels up to your bottom
  • Start off at a low level and gradually increase your range of motion
  • Ensure that your feet continue to do a sweeping motion backwards

Safety tip:

Keep your posture tall and be light on your feet.

 

Forward/backwards swing

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Muscles: Hamstrings, hip flexors

Why do it?

Sitting causes your hip flexors and hamstrings to tighten up. Loosening it up with a dynamic move will prepare your joints and muscles
for running.

Technique:

  • Stand on your right leg
  • Swing your left leg forward
  • Touch your foot (or leg) with
    your right arm
  • Swing your leg backwards
  • Start off at a low level and gradually increase your range
    of motion
  • Complete one set before changing over to the left side

Safety tip:

Don’t over-stretch. Build up slowly.

 

Side lunge with rotation

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Muscles: Inner thighs, outer thighs, bottom, side muscles (adductors, abductors, glutes, obliques)

Why do it?

Running incorporates a lot of rotation through your torso. Increase your mobility to move and rotate your spine.

Technique:

  • Stand with your feet together
  • Keep your arms across your chest
  • Lunge sideways with your left leg
  • Bend your left knee and keep your right leg straight
  • Rotate your upper body towards the left
  • Return to the centre position
  • Complete one set towards the left before changing over to the right

Safety tip:

Increase the range of motion as your body starts to warm up.

Hack sack

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Muscles: Glutes, hips

Why do it?

This opens up your hips. It also activates the muscles in your bottom to ensure a correct firing pattern.

Technique:

  • Stand on your right leg
  • Grab hold of your left ankle with your right hand
  • Push your left knee down
  • Repeat with the other leg
  • Alternate between right and left

Safety tip:

Aim to get your lower leg level with the floor, but work with a comfortable range of motion.

Beating the Hills of Hell

Advice for you to tackle even the deepest and darkest hills in hell

Those that have run the Hills of Hell before will know the damning psychological after-effects, for those that haven’t, you’re in for a treat.

So whether you’re tried and tested or completely new to the HellRunner scene, these tips will definitely help.

Starting the climb

Now don’t rush in. You’re eager to go and get them over and done with, that’s fine, but you don’t want to burn all your resources halfway up hill one.

Yes there’s more than one, usually about four, but where we can squeeze more in we will!

Take a couple of deep breaths and start off at a pace you know can maintain for a good 20 minutes.

Just remember, this is tough terrain so tread carefully.

The climb

It’s a tough old game this, and preparation always helps. If you’re reading this at time of publishing, you still have time to train. Box jumps, squat jumps and traditional hill sessions will do the trick.

Your quads and calfs will be burning from lactic acid, so don’t forget to breathe. It sounds like relatively simple advice, but under intense exercise we can often forget to use our lungs. Steady and slow breathing, taking as much oxygen as you can.

Another tip for when climbing is to use other peoples help! It’s quite a social run after all, take the help when it’s given to you. 

Plateauing out

Short and sweet this one.

Once you’re at the top of any hill it’s crucial that you catch your breath. Running downhill is just as hard work as uphill in an event like this. Unless you’re gunning for a podium finish, this becomes more of a challenge then a race. Walk if you have to, conserve that precious energy! 

Downhill domination

A certain amount of courage is required, because while slowing down may seem like the natural thing to do, the pressure it places on your joints makes injury far more likely.

Another initially unnatural thing to do, but, leaning forward from the hips keeps your body in a position in which all the other technical aspects of downhill running are possible.

Just remember, this is a dangerous route look at each step and watch out for snagging branches!

Chooseday Tuesday!

It’s that time again folks! Chooseday Tuesday is here, vote below…

 

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Win a FREE race place & pair of Brooks trainers

This weekend, we’ve teamed up Brooks to offer you a fantastic competition prize!! We’re giving you the chance to win a place into Hell in the Chilts, a pair of the latest Brooks Pure Grit 4 running shoes, and two exclusive VIP tickets into the Brooks hub after the event to enjoy an “an extra slice of heaven”. Here, Brooks will shower you and your friend in refreshments and the latest Brooks kit including a dirtbag, socks, tights, a hoody and a beanie!

To enter, simply tweet @Brooksrunninguk with the one part of training you’ve learnt to love to hate! The competition ends on Monday 22nd June. Good luck!

Mixed-paced sessions to boost endurance

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When training for an endurance event, it’s so easy to fall into your comfort zone and churn out the same old training sessions week after week. But, if you’ve run HellRunner before, you’ll know that HellRunner is far from comfortable, and while nothing can fully prepare you, it’s worth shocking your body with a few different sessions to prepare your body for the different type of challenge.

In terms of training adaptation, your body responds and adapts to the type, quantity and frequency of workload and stress that you place it under. If you always do the same type of training, your body becomes used to this level of exertion and stops adapting and improving.

Mixing up your pace adds different stresses and workloads to your training. In doing so, your body will adapt (physiologically and psychologically) to these and you will become more tolerant of high-intensity physical activity.

Including a mix of training at different speeds means that you exposure yourself to greater demands and use different energy systems – forcing your body to adapt. Challenge yourself in new ways and boost your endurance ready for HellRunner with these four mixed-paced running sessions.

OUT AND BACK TEMPO 20 (Intensity level 7/10)

After 10 minutes warming up, run 10 minutes out in one direction at a ‘tempo’ pace (7/10 effort). Control the pace but be working. Turn at 10 minutes and run the same way back to your start point. Pacing the effort equally is crucial. For the out and back runs, distances achieved should be the same. Ideally, you’ll get back to the start point a few seconds inside 10 minutes.

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TRIPLE 6 (Intensity level 8/10)

This run is about including three different levels of effort in the same single run. After a 5-minute warm-up jog, run 5 minutes at a steady pace (6/10 effort). Then ramp up your pace to a tempo (7/10) for 6 minutes. At the end of the 6 minutes, ramp it up again to a threshold pace for 6 minutes (8/10). Then at the end of the threshold 6 minutes, drop your pace subtly back to a tempo pace for 6 minutes. Remember the subtle difference between paces from the edge of comfort to just under that. Finally, at the end of the 6-minute tempo effort, finish with a 5-minute warm-down run.

PYRAMID OF PAIN (Intensity level 8/10)

After an easy warm-up run of 5 to 10 minutes, run a pyramid of high-intensity effort. Start with 1 minute of threshold running, followed by 2 minutes, 3 minutes, 4 minutes, and 5 minutes. Take a 1-minute jog between each effort. After the completion of the 5-minute effort, come back down the pyramid, running efforts of 4 minutes, 3 minutes, 2 minutes and 1 minute. Finish with a 5-minute warm-down run.

 

 

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FAST 400’s (Intensity level 9/10)

On a marked 400m track (synthetic, grass or flat, fast trail) run 6x400m as fast as you can for each one. Take a ratio of 2:1 as recovery. So if running 400m takes you 90 seconds, take 3 minutes as recovery. Your target is to spread your effort out evenly across the six efforts and not run the first two so quickly you can’t maintain the quality for the rest of the session. Start and conclude the workout with 5 min.

Hell Down South POV Highlights

For those looking for an idea of what Hell Down South is like, take a look at one fan’s point of view experience…