Tony Fattorini – Six Foot Training Essentials

After getting my “hill legs” back over the Christmas break, it’s time to start preparing for the Six Foot Track marathon in March. This year is shaping up to be a special race with some very talented runners giving it a go; guys like Martin Dent, who just broke the course record in New Zealand’s Kepler Challenge. So there could well be a new record this year, or then again maybe not. It’s a race that regularly throws up surprises!

I’m behind where I was at this time last year, so there’s some catching up to do. Every now and then, people ask me what specific training I do for the Six Foot race. They often assume I spend all my time running on trails and in the mountains. Well, I wish that were true, but it’s not. Most of my training last year was conventional road running, with extra focus on three key elements: long runs, long tempo sessions and hills. I might write a bit more about my take on each element in future weeks. This week was fairly typical and included the three key elements.

Sunday: 36 km

Monday: 12 km easy commute

Tuesday: 5 km warm-up, 45 minute tempo (12.5 km), 5 km cool-down

Wednesday: massage, 15.5 km easy

Thursday: 4 km warm-up, 8 km continuous hill repeats (12), 4 km cool-down

Friday: 12 km easy commute

Saturday: 4 km warm-up, 5 km effort (Parkrun St. Peters), 4 km cool-down