Understanding the principles of training for Kackar by UTMB® is one thing; putting them into practice with effective workouts is the next crucial step. While a personalized training plan is always ideal, incorporating specific types of sessions targeting the unique demands of mountain running is essential for everyone preparing for this race. This article explores some essential Kackar by UTMB training plan workouts designed to build climbing power, descending resilience, overall endurance, and the specific strength needed to tackle the Kaçkar trails. Integrating these sessions strategically will significantly boost your readiness for race day.
- Hill Repeats: Forging Climbing Power and Efficiency
Hill training mountain running is non-negotiable for Kackar. Hill repeats build leg strength, improve cardiovascular fitness, and enhance climbing efficiency. Vary the type of repeats you do:
- Short, Steep Repeats:
- Purpose: Build power, anaerobic capacity, and stride efficiency on steep gradients.
- How: Find a steep hill taking 60-90 seconds to run up at a hard effort (around 90-95% max effort). Jog or walk back down for recovery. Repeat 6-10 times.
- Frequency: Once a week or once every two weeks, depending on your plan.
- Longer, Steady Hill Climbs:
- Purpose: Build aerobic capacity, muscular endurance, and practice sustained climbing effort (including efficient power hiking).
- How: Find a longer hill or mountain trail taking 5-15 minutes (or more) to ascend. Climb at a strong, steady, but sustainable aerobic pace (tempo effort, around 75-85% max heart rate). Focus on maintaining rhythm. Jog or walk down easily for recovery (or incorporate into a loop). Repeat 3-6 times.
- Frequency: Can be a dedicated workout or part of a longer run, perhaps weekly or bi-weekly.
- Trail Tempo Runs: Sustained Effort on Uneven Ground
Tempo runs, or threshold runs, build your capacity to sustain a “comfortably hard” pace for extended periods. Doing them on trails adds complexity.
- Purpose: Improve lactate threshold, running economy, and mental focus on challenging terrain.
- How: After a warm-up, run for 20-40 minutes (or longer for experienced runners) at a pace where you can speak only in short sentences. Ideally, do this on rolling or hilly trails to simulate race conditions. Focus on maintaining consistent effort, not necessarily pace, as the terrain changes. Cool down afterwards.
- Frequency: Typically once a week.
- The Mighty Long Run: Building Mountain Endurance
This is the cornerstone of ultra-trail preparation.
- Purpose: Build aerobic base, muscular endurance, fat-burning efficiency, mental toughness, and provides opportunities to test gear and nutrition.
- How: Gradually increase the duration (time on feet) of your longest run each week. Crucially for Kackar, prioritize vertical gain and technical terrain during these runs. Practice your race day nutrition and hydration strategy. Slow down, walk the steep hills if needed – the goal is sustained time and effort in relevant conditions.
- Frequency: Once a week, with periodic “down” weeks (shorter long runs) for recovery.
- Back-to-Back Long Runs (Especially for 39K & 74K)
Simulating the fatigue of long-distance racing is key for the ultra distances.
- Purpose: Teach your body to run efficiently on tired legs, improve recovery, boost mental resilience, and further enhance endurance.
- How: Perform two significant runs on consecutive days, e.g., a medium-long run (1.5-3 hours) on Saturday followed by your main long run (3+ hours, increasing over time) on Sunday. Ensure adequate fueling and recovery between and after these sessions.
- Frequency: Incorporate strategically in the peak months of training, perhaps every 2-3 weeks, replacing the single weekly long run.
- Downhill Running Practice: Saving Your Quads
Practicing descents is vital for technique and conditioning.
- Purpose: Improve downhill running technique, build eccentric leg strength (quad tolerance), and increase confidence on descents.
- How: Incorporate specific downhill repeats after a hill workout (run hard up, focus on smooth/fast down), or dedicate sections of your trail runs to practicing efficient descending. Focus on quick feet, looking ahead, and staying relaxed. Start on moderate slopes before tackling highly technical descents.
- Frequency: Integrate into hill workouts or trail runs regularly.
- Technical Trail Running Drills (Where Possible)
If you have access to technical terrain, specific drills can help.
- Purpose: Improve agility, footwork, balance, and reaction time on uneven ground.
- How: Practice running through rocky sections focusing on foot placement, do short loops on highly variable terrain, practice quick direction changes. Even drills like side-shuffling or high-knee skips on uneven ground can help.
- Frequency: Can be incorporated briefly into regular trail runs.
- Strength Training for Ultra Runners: Building a Resilient Body
Dedicated strength work complements your running and helps prevent injuries.
- Purpose: Increase leg and core strength for climbing/descending, improve stability, correct imbalances, and enhance overall durability.
- Key Exercises:
- Squats & Variations (Single Leg Squats, Goblet Squats): Overall leg strength.
- Lunges (Forward, Reverse, Walking): Single-leg strength and stability.
- Step-Ups (Weighted or Unweighted): Builds climbing power.
- Calf Raises: Strengthens lower legs.
- Plank & Variations (Side Plank): Core stability.
- Glute Bridges: Activates and strengthens glutes, crucial for power and injury prevention.
- Deadlifts (Single Leg or Conventional – with proper form!): Posterior chain strength (hamstrings, glutes, back).
- Frequency: Aim for 2 sessions per week, ideally on non-running days or easy running days. Focus on proper form over heavy weight.
Integrating Workouts into Your Plan:
Don’t try to do all these intense workouts every week! A balanced Kackar by UTMB training plan typically includes:
- 1 Long Run
- 1-2 Quality Workouts (Hill Repeats or Tempo Run)
- Several Easy/Recovery Runs
- 2 Strength Sessions
- Rest Days
Listen to your body, prioritize recovery, and gradually increase the intensity and volume of these workouts over time.
Conclusion:
Incorporating specific Kackar by UTMB training plan workouts like hill repeats, trail tempos, targeted long runs, and dedicated strength training for ultra runners will make a significant difference in your preparation. These sessions build the physical and mental resilience needed to navigate the demanding terrain of the Kaçkar Mountains. Be consistent, train smart, practice your technical trail running skills, and you’ll be well on your way to a successful race!