CHOOSE THE RIGHT LEVEL FOR YOU

Click HERE to learn more about our UTA Base and Strength Training Program

It is VERY important to understand that the purpose of our Base Training Program is to improve your aerobic capacity and running efficiency (your base level of fitness), as well as increasing your running-specific strength and improving your flexibility and mobility.

At the end of this 12 week block of training, this program will have you ready and motivated to continue training so the you can then undertake a harder and more intense block of race-specific training in the build-up to your goal race.

It is VITAL that you choose the correct Base Training program based on your level of running experience and your actual race goals.

If you are unsure which program to follow then you should ALWAYS choose the easier option. If, for example, you are unsure to choose beginner or intermediate, then choose beginner.  You can always switch to the intermediate half way through this base training phase if you feel like you need to step it up a notch.

At no point during this base training phase should you be feeling extremely tired or exhausted.  If that is the case, then step down to the easier level to allow your body to recover. If you continue to train beyond your body’s capacity to cope and adapt, then you will not get any benefit, you will simply be more susceptible to injury or illness.

Please note that the only difference between the levels of these base training programs is the volume and intensity of running. The mobility exercises, the stretching and the strength training is the same across all three programs.

BEGINNER

You should follow the beginner program if ANY of the following criteria apply:

• You have been running consistently for less than 18 months
• You have entered the UTA22
• You have entered the UTA50 for the first time and you are aiming to complete it, rather than “race” it.
• You have not done any running-specific strength training in the past.
• You have suffered from two or more injuries/niggles in the past 6 months which have prevented you from running for more than two weeks.
• You often start feeling run down and fatigued when you are training for a race
• You have had more than one cold/flu in the past 6 months.

INTERMEDIATE

You should follow the Intermediate program if ALL of the following criteria apply:

• You have been running consistently for more than 18 months
• You have entered the UTA50 and you are aiming to complete it with a specific time goal in mind
• You have been comfortably and confidently run 12km - 15km regularly for your weekly long run
• You have performed some running-specific strength training in the past
• Your body generally copes well with training for events without suffering from too much fatigue and without picking up colds and flus

ADVANCED

You should follow the advanced program if ALL of the following criteria apply:

• You have been running consistently for at least 3 years
• You have entered the UTA50 and you are aiming to put in a steady level of effort throughout the race with the aim of beating a specific time or getting a PB OR You have entered the UTA100
• You have been comfortably and confidently run 18km – 20km regularly for your weekly long run
• You have performed some running-specific strength training in the past
• Your body generally copes well with training for events without suffering from too much fatigue and without picking up colds and flus

Click HERE to learn more about our UTA Base and Strength Training Program