The Legend’s Speed Training Program.

The Legend’s Speed Training Program.

For the next couple of weeks I hope to share with you my training program and how I achieve my training goals using various methods.   I will, in time, cover each of my running days, what I do for that day, how fast, how long, etc.  

Your training starts by setting your goals.  What would you like to achieve this season?  Would you like to better you times from last season or simply enjoy a run and finish strong? There are many but it pays to sit down and plan.  Once you have set your goals have a look at the upcoming events for the year and plan your training accordingly.

Keep in mind for now, the following;

·         distance

·         frequency

·         weight (load)

·         fun and staying

·         motivated

My training goal is to run at a “set pace” or “race pace” for as long as possible over the said distance (5km’s) that I’ll be running.  This “set” or “race” pace will be as close as it can be to my physical limitations.  In short, whilst training I need to find out how fast I can run, and for how long I can maintain that pace.

It is important that one keeps the following in mind while training; you can train, and use training to manipulate your dog’s condition and influence his performance but there are other influences other than training that also contribute to a good run.  I am a genetically gifted dog and Glen, well he, is fortunate to have me.  So one must remember that one’s dog can only go as fast as one’s dog can physically go!  Keeping me well fed on a balanced nutritional plan and looking after my well being is extremely important. Grooming also plays an important part, a howling attractive me is a faster me, honestly keeping those pesky critters at bay and my glorious hair shining helps me tremendously. So while training keep in mind influences such as your dog’s

·         genetics,

·         nutrition and

·         well being

You can then train and meet one’s goals staying healthy, having fun and looking mighty fine!

Bitmap Bitmap Duke the Legend's Speed Training Program

Training Phases

C

C

T / R

T / R

R / Cd

R / Cd

R / Cd

Cd

Cd

P

C

C

Month (Southern Hemisphere)

Sept

October

Nov

Dec

Jan

Feb

March

April

May

June

July

August

Monthly Distance (km's)

97

50

18

18

50

127

156

191

201

128

Training Distance (km's)

6.9

6.3

2.9

2.9

6.3

6.4

8.7

9.1

10.6

7.5

No. Days Trained

6

8

20

18

21

19

17

Northern Hemisphere

March

April

May

June

July

August

Sept

October

Nov

Dec

Jan

Feb

Seasons

SPRING

SUMMER

AUTUM

WINTER

Training Phases Rest  =  R Conditioning  =  Cd  Pre-Conditioning  =  P   Competition  =  C  Tapering-Off  =  T

Have a look at the The Legend’s Speed Training Program table above.

I have broken my training down into different Training Phases:

• Rest Phase
• Conditioning Phase
• Pre-Conditioning Phase
• Competition Phase
• Tapering-Off Phase

In each of these phases, I use different training techniques to condition myself for competitions.


For a complete training program please e-mail me at rundooxrun@gmail.com, I will forward my next 3 months training to you the sled dog enthusiast!  For those in the Northern Hemisphere (that would like a comparison) I have included your months and seasons.

I hope that this insight helps you enjoy much success on your trails, everything of the best.

And remember we are born to run, trained to win! Hike On and Enjoy!

-Duke

8 Week Training Program for Cani-Cross Beginners

CaniX (canine — cross-country) means running with your dog (any breed). If you are already running with your dog/s — you already do CaniX!

No special equipment or training is needed. You can start today, go out for a training run and enter Cani-Cross races with your dog on collar and lead. Cani-Cross is a brilliant way to get out in the fresh air and spend quality time with your dog. You and your canine chum can enjoy the peace and tranquillity of your surroundings and get in shape at the    same time with an invigorating workout.

Why Cani-Cross:

• maintains a healthy lifestyle for you and your dogs.
• strengthens the bond between you and your dogs.
• can be enjoyed by all ages, male or female.
• is a versatile sport that can be practiced anywhere.

Before we start

1. Get medical clearance from your doctor and your vet before you get started.
2. Getting the right running shoes for your foot type is crucial for comfort and injury prevention . Visit a running store to get expert advice on buying the right running shoes .
3. Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes. You should always end your workout with a cooldown.

Other Considerations

You don't need to be super-fit,  it's for all levels. Take it easy at first and build up slowly, alternate between walk/run.
Have a goal!
Enter the 2.5km and when you feel comfortable try the 5km. Everyone at the event is primarily a dog lover, the race is secondary, so you will be in good company.

If your dog is unfit, go at their pace, give them lots of breaks, plenty to drink and gradually increase your distance and speed. If you don't carry water, ensure your route will take you past water.

Dogs under the age of one should not be given excessive exercise. Growth plates in their legs are still forming and, if put under too much stress, will give complications later in life. Consult your vet for recommended exercise for your breed.

Training when it's hot. Never underestimate the heat. Heat exhaustion can kill, and it will kill your dog before it kills you. Your dog will run until it drops whereas you will stop before then.
Be responsible – always put your dog first. Forest trails benefit from the shade of trees and running in the morning or evening will avoid the heat of the mid-day. Keep an eye on your dog in the minutes after the run, until they have fully recovered and returned to normal breathing.

Consider the surface you are running your dog on – dogs do not have the benefit of hi-tech trainers and could develop impact injuries if running on hard ground such as tarmac. Tarmac is also very abrasive and could wear away your dogs pads. For your dog, grass and dirt trails are the best, followed by sand, wood chip and crushed gravel.

What we require

1. Lead or Waist Belt and Gang line.  Wearing a waist belt, to which you attach your dog, will free your arms to help with your running motion. People who run with their dogs using hand held leads often complain of arm, shoulder, neck and back ache.
2. Harness (Walk-in type, or Running Harness) Running harness directs all pulling force to the shoulders and chest (away from the neck), hugging the body without restricting lung capacity or leg movement. The X-back harness is the most widely used, so called because of the 'X' pattern of the webbing over the dog's back.
3. Correct Running Shoes
4. Reflectors for you and your dog, both must be visible to oncoming traffic.

8 Week Training Program for Cani-Cross Beginners

Week one:

Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.

Week two:

Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.

Week three:
Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.

Week four:
Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.

Week five:
Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.

Week six:

Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.

Week seven:

Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.

Week eight:
Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5K!