Caine Warburton – K2D Race Prep

Caine Warburton is one of the country’s ultra marathon running elite. Having started running at the age of 20, in the 6 years or so he’s been competing, Caine has accomplished many things that would see you thinking he were much more experienced a campaigner. But of all his achievements, there’s one that The Long Run thinks stands out above all else – 1^st place and course record in the 2013 Kurrawa to Duranbah 50km road race.

For anyone aspiring to run a shorter ultra or trail marathon, such as K2D, TNF50 or the Glow Worm Tunnel Marathon, Caine’s preparation for his Kurrawa victory will hold many valuable lessons. Below is his month of training leading into the event, which by the way came off the back of the La Sportiva Lake Mountain Skyrun four weeks earlier. Of note are the inclusion of track sessions and specific work on hills. The speed side of things is something many ultra runners don’t do…might be something in it for others out there?!

 
Training Log:
 
Saturday 2^nd Nov
(Time)/(Vertical Gain)/(Distance)
2hours/1100m/16km – Hilly trail run

Sunday 3^rd Nov
2:57/350m/42km – Long road run with efforts

Totals      
8:15hrs/1950m/98km

Monday  4^th Nov
60min/60m/13.8km – Easy road run

Tuesday 5^th Nov
60min/0m/10km – Track session

Wednesday 6^th Nov
Strength exercises.

Thursday 7^th Nov
1:18/550m/17km – Trail hill Reps

Friday 8^th Nov
Rest

Saturday  9^th Nov
1:55/750m/21.5km – Hilly trail run

Sunday 10^th Nov
2:57/300m/42km – Long road run with efforts

Totals
8:10hrs/1660m/104.3km

Monday 11^th Nov
60min/300m/13km – Easy road run

Tuesday 12^th Nov
60min/0m/12km – Track session
400-1:14          400-1:13          400-1:14
800-2:38          800-2:39          800-2:40
1600-5:22        1600-5:22        1600-5:24

Wednesday 13^th Nov           
Strength Exercises.

Thursday 14^th Nov
1:20/700m/11km – Trail hill reps

Friday 15^th Nov
Strength Exercises

Saturday 16^th Nov
2hrs/1300m/18km – Hilly trail run

Sunday 17^th Nov
3hrs/350m/43.3km – Long road run with efforts

Totals
8:20hrs/2650m/97.3km

Monday 18^th Nov
 
60min/200m/ 14km – Easy road run

Tuesday 19^th Nov
60min/0/12km
Track session same as last week but a bit faster this time.
400-1:12          400-1:12          400-1:13
800-2:28          800-2:29          800-2:28
1600-5:06        1600-5:10        1600-5:09

Wednesday 20^th Nov
Strength Exercises

Thursday 21^st Nov
68min/670m/12.5km – Trail hill reps

Friday 22^nd Nov
Strength Exercises

Saturday 23^rd Nov
2hrs/1100m/15km. – Hilly trail run

Sunday 24^th Nov
2.5hrs/350m/35.5km – Long road run with efforts

Totals
7.5hrs/2320m/89km

Monday 25^th Nov
60min/200m/13.5km – Easy road run

Tuesday 26^th Nov
60m/0/12km – Track session
1600m, 800, 400, 400, 800, 1600m with recovery jog between of 200m.
5.10, 2:33, 1:15, 1:14, 2:30, 5:12

Wednesday 27^th Nov
Strength Exercises

Thursday 28^th Nov
70min/700m/12km – Trail hill reps

Friday 29^th Nov
Strength Exercises

Saturday 30^th Nov
90min/600m/18km – Hilly trail run

Sunday 1^st Dec
60min/100m/15km – Final road long run before Race with efforts
 
Totals
5.40hrs/1600m/70.5km

Totals for 30 day build up
37.8hrs/10180m/459km

Training program put together by Andy Dubois from Mile 27 Training.

Read Caine’s K2D race report here:
http://kokodaspiritracing.wordpress.com/2013/12/20/sun-sand-surf-and-searing-heat-k2d-50km/