Here is a sneek peak at the training regime I have set up for the run, Its is just a very rough plan to give us idea on miles.
PLAN SPARTAN
“It does not matter how slowly you go so long as you do not stop. "
Organization is the key to this missions being a success
Objectives of the regime:
To become physically, mentally and financially ready to complete the Run2Rome.
Physical Training Package
This regime is a culmination of advice from professionals and my own experiences. Each man must be able to cover a distance of up to 30 miles per day for an extended period of time. Therefore the Aerobic system must be developed. Another system will be the Muscular system and the anaerobic system. Each Athlete must be able to run 30 miles with a load of 30 pounds.
“For every minute spent in organizing, an hour is earned.”
The Regime:
Months One To Two:
Core acclimatization
Focus: To acclimatize the mind and body into a ritual training regime .
Long Distance Run (LDR) at medium intensity (subject should be able to talk throughout).
20 Miles-Week One : (5 of these miles completed before 8am)
Upper body training: Anaerobic high intensity(80-90%) 2 hours.
These sessions must include sprints, press ups, chin ups, sit ups.
Detox:
NO DRINKS
NO DRUGS
Week one will aim to clean the body of toxins built up from the previous months.
Protein Rick diet, low Carbohydrates (apart from just before LDR). Avoid Fast food. Water is the best and only fluid you need. High protein consume Chicken red meats, fruits and vegetables. Chondroitin Sulfate and Glucosamine. Joint Supplements.
WEEK TWO:
25 Miles (LDR)-7 of these to be completed before 8am
Load: Minimal under10 pounds.
Upper body training: Anaerobic high intensity(80-90%) 2 hours.
These sessions must include sprints, press ups, chin ups, sit ups.
WEEK THREE:
30 miles (LDR). 10 of these to be completed before 8am.
Load: Minimal under10 pounds
Interval Training: Anaerobic High Intensity. 2.30 minutes.
WEEK FOUR
40 Miles (LDR) 15 of these to be completed before 8am.
Interval Training : Anaerobic High Intensity. 2.30 minutes.
Weekend Trials:
15 mile Run.
Box Hill Run
Months Two to three
Launch of Operation Spartan.
WEEK ONE
45 miles (LDR). 10 of these to be completed before AM
Load: Minimal Under 10 pounds
2 hours per week
WEEK TWO:
50 miles (LDR) 10 of these to be completed before 8am
WEEK THREE:
Rest up
WEEK FOUR:
55 miles (LDR) minimal Load-Under 10 pounds
2.30 hours of Interval Training.
Weekend Trials:
25 mile run.
Beasting
Month Three-Four
WEEK ONE:
60 MILES (LDR). Compulsory load of 15 pounds. 20 miles to be completed before 8am
High Temperature Gauge acclimatization training. All subsequent exercises must be completed wearing two layers of jumpers or one coat
Heavy weights training: Working Shoulders and Back Muscles groups.
Week Two
65 MILES (LDR). Same rules apply.
Heavy weights training working calf muscles and biceps followed by The Hills Are Alive With The Sound Of Music.
Week Three
70 miles (LDR).
Interval Training: 2.30 Hours.
WEEK FOUR:
70 MILES (LDR)
Weekend Workout:
2X 20 Mile yomps.
Month Four:
Climax Of Operation Spartan
WEEK ONE:
90 miles (LDR). 20 pound load
Interval Training.
WEEK TWO:
100 MILES: 20 pound load
Interval Training
WEEK THREE:
70 Miles LDR- 20 POUND LOAD.
WEEK FOUR: SPARTAN TRIALS.
Four Days: 25 miles per day. Run to Brighton and Back carrying full weight and equipment.
Month five:
Spartan Training:
High Temperature Gauge acclimatization training.
WEEK TWO
70 miles ; Three layers for (HTGAT Training) medium intensity run.
REST OFF.
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