Jungfrau Training

Ardennes1944

Hi all,

running first ever marathon this year, jungfrau in September.

I have been a strictly 10k runner with one half marathon on Cork done a couple years ago.

10k usually is about a 38min affair for me with some training done, 40 without.

I have read numerous stuff online about training for marathons but there is very little specific to something like Jungfrau where the second half is so steep. Of course I will have to work heavily on hills, which there are enough of here nearby in Basel, Im just wondering does anyone have any particular tips, maybe someone who has done this before.

I am 24, not running at the moment, or since about 6weeks, since I signed up for this, been mostly cycling, training should be starting in about 4 weeks with a half marathon in 4weeks time.

Thanks.

Peterx

A very basic marathon training cycle has 3 sessions a week. Speedwork on Tuesday, tempo Friday or Saturday and the long run on Sunday. Adapting these for hills is the challenge.

For the tempo you could - buy a ski lift season pass to the nearest skifield to Basel and use it to get back down after running up. Doing that twice a month as the Saturday tempo should bring on the climbing legs.
Closer to Basel if there's a bus back down from the top of the nearest big hill that might do for the Sunday long run.
Basically, you need to get used to climbing and nearly more importantly get used to the fact that the average pace will be crap despite you working extremely hard.
This catches out fast road runners when they come to the hills first and can be mentally frustrating.
If you already are used to cycling you can add uphill cycling into your training regime for days when your legs are too sore to run.

Ardennes1944

Thanks for the reply.

Yeah theres a range of hills called Gempen nearby which the summit happens to be 25km from my door with a tram almost all the way back so thats ideal. Which I can also cycle on those days when my legs have given up.

Also, I know it varies from person to person of course but how long usually should one rest before running another marathon afterwards?

Peterx

The run up to those Gempen Hills with a tram practically back to your door sounds perfect.
I know nothing about recovery between marathon cycles but I would guess (without any foundation in knowledge) that picking a spring marathon about 5/6 months after Jungfrau gives you both recovery time and a 16 week training programme time.
Hopefully someone knowledgeable will chip in.

mel.b

I was on holidays in Switzerland a few years ago and spent several nights in Wegen. The area is stunning - I can't believe you are going to run up Jungfrau, that is just incredible. At least the scenery will keep you going! Do you have a blog - I'd love to follow your training and know how you get on.

keith16

Here is a view of the course which starts in Interlaken and while the marathon isn't exactly to the top of the Jungfrau, it's still an incredible climb! I see they have a "fun run" category which I might just sign up for! But in all honesty, a truly amazing part of the planet!

mel.b

When i was in Wengen i caught the chair lift to Mannlichen and then did the walk to Klein Scheidegg. Sadly for the OP the route doesn't go along this path - it would have given a brief respite from the uphill if it did

demfad

Ardennes1944 wrote: »

Hi all,

running first ever marathon this year, jungfrau in September.

I have been a strictly 10k runner with one half marathon on Cork done a couple years ago.

10k usually is about a 38min affair for me with some training done, 40 without.

I have read numerous stuff online about training for marathons but there is very little specific to something like Jungfrau where the second half is so steep. Of course I will have to work heavily on hills, which there are enough of here nearby in Basel, Im just wondering does anyone have any particular tips, maybe someone who has done this before.

I am 24, not running at the moment, or since about 6weeks, since I signed up for this, been mostly cycling, training should be starting in about 4 weeks with a half marathon in 4weeks time.

Thanks.

I'd follow Peterx's advice there.
You have a 25k flattish run out to the 'mountain' where you will climb over 1500m and then descend a little at the end.
You will need to research the race to find out how much of your uphill you are likely to be walking (talk to people predict your time, find previous peoples results with similar time, and then look at pics videos whatever).

Most people will be walking a lot.
So you could add uphill walking/cycling/hill reps to the end of medium long runs. Cycling would help a great deal with the uphill walking too.

Have a look at a standard duathlon schedule initially. Then you could gradually move from that towards the specific stuff for the event later.

Enduro

You're a lucky person, Mr Battle of the Bulge, getting advice from two of the top mountain runners in Ireland on this thread. I'll add a little more if I can.

I've cycled most of this course a few years ago during an adventure race, so have an idea of the specifics of the race itself. Have to agree that this is a spectacularly beautiful part of the world. Almost too perfect!

My own opinion on this race would be that you shouldn't approach it as a marathon which happens to have a hill, but as a massive hill climb that you jog to the start of during race time (Which happens to pan out to be roughly marathon length overall).

I'd put as much time and effort as you can offord into the specifics of training to run uphill efficiently. So I'd agree with Peter's advice, but with even more emphasis and time on those uphill runs. If you are allowed use walking poles in the race then I would buy a set ASAP and start practicing with those in your training as well. If you are going to be using a backpack in the race for water or waterever (only do so if you absolutely must), then make sure you train with your race backpack loaded up to race weight. Uphill training with a weight loaded backpack is good strenght training in and of itself anyway, so is worth doing. (Bottles of water make for good weight, since you can empty them if it becomes too much).

I think both Peter and myself would also agree that cycle training in the hills is great training for uphill running too. So definitely good to mix in some of that.

During the race itself it will be very very very important not to go out too fast. In fact it will be almost impossible to go out too slow. You really want to get to the base of the climb pretty much fresh as a daisy. So let the masses run past you (saying "see y'all later" in your head) on the (relatively) flat to 25km. Real "breathe through your nose" totally relaxed pace. Then at the base of the hill you can start the real effort. You'll pass huge numbers of people, and get to enjoy race in its entireity.

Ardennes1944

Guys, thanks for the responses I really appreciate them.

I have a road bike which I take regularly for spins, and I will incorporate that into my training gladly as a break from the running.

There are a number of hillclimb runs in my vicinity that I plan to use, one is roughly 20km from my door so Im planning to run there and then headup. Also thinking of running the Eiger 16km just to get some good hill work in.

My first race will be the Dreilanderlauf here in Basel which takes in Switzerland, France and Germany in a half-marathon.

Someone who ran Jungfrau last year is doing it again this year so I can ask him all the questions (and have been doing) that I need.

Ive been concentrating on my form recently, watching youtube videos etc as I would always have been a heel-first runner with a slightly too long of a stride

I dont have a blog but I am a keen hobby photographer. I aint bringing my SLR up but I do plan on bringing my gopro to films cuts.

I dont plan on bringing my camelback due to there being so many water stops but will probably bring my hydration belt, although I may do some hill running with a backpack regardless.

Ardennes1944

Well, today's the day guys. Currently sitting in the breakfast room having my warm milk, weetabix and honey looking straight at the north face of the Eiger.
Didn't sleep a wink last night and feeling woefully prepared and a nervous wreck but I just wanna get it done now.
Hoping for somewhere in between 4 and a half and 5hours which would put me in the top 25% going on last year's results.

keith16

Ardennes1944 wrote: »

Well, today's the day guys. Currently sitting in the breakfast room having my warm milk, weetabix and honey looking straight at the north face of the Eiger.
Didn't sleep a wink last night and feeling woefully prepared and a nervous wreck but I just wanna get it done now.
Hoping for somewhere in between 4 and a half and 5hours which would put me in the top 25% going on last year's results.

Good luck!

exaisle

yeah...best of luck. If you're still able, the railway up through the Eiger from Kleine Scheidegg to the station on top of the Jungfrau is well worth the fare...absolutely stunning scenery there...
It would be great if Somebody posted a few pics....

mel.b

Oohhh, good luck! Looking forward to reading your race report

Ardennes1944

Sorry for the delay in replying lads.

Finished it in 4:47, placed 624 out of 4,000 so happy with that. It was a very hot day up there of around 27degrees so I think that slowed the pace a little.

Thoroughly enjoyed it up to the last 5km when it became a complete scramble almost bent over double getting up very steep mountain faces before the last .75km sprint downhill at the end.

Would recommend anyone to do, the support and organisation is incredible. Now just debating whether to do Munich next month or not

climbhigh

Ardennes1944 wrote: »

Finished it in 4:47, placed 624 out of 4,000 so happy with that.

Well done, 16 miles of climbing after a 10 miles flat warm-up - worth it for the wonderful views of the Eiger at the finish.

Brian MacMahon probably has the fastest time by an Irish runner: 3:07 in 2012 when he finished 6th.

mel.b

Ardennes1944 wrote: »

Sorry for the delay in replying lads.

Finished it in 4:47, placed 624 out of 4,000 so happy with that. It was a very hot day up there of around 27degrees so I think that slowed the pace a little.

Thoroughly enjoyed it up to the last 5km when it became a complete scramble almost bent over double getting up very steep mountain faces before the last .75km sprint downhill at the end.

Would recommend anyone to do, the support and organisation is incredible. Now just debating whether to do Munich next month or not

Fantastic do you do many people walk the majority of it (or the climbing at least?)

Enduro

Ardennes1944 wrote: »

Sorry for the delay in replying lads.

Finished it in 4:47, placed 624 out of 4,000 so happy with that. It was a very hot day up there of around 27degrees so I think that slowed the pace a little.

Thoroughly enjoyed it up to the last 5km when it became a complete scramble almost bent over double getting up very steep mountain faces before the last .75km sprint downhill at the end.

Would recommend anyone to do, the support and organisation is incredible. Now just debating whether to do Munich next month or not

Nice one. Well done!

Ardennes1944

mel.b wrote: »

Fantastic do you do many people walk the majority of it (or the climbing at least?)

There are parts where it is faster to walk than run almost your legs are so tired. The part near the end and the 3km before Wengen have most people walking for at least a section for sure

Maximus Alexander

Sounds amazing, well done! Any pictures?

Ardennes1944

Theres images on datasport which I cant link but theres the only one my missus took.


Just registered for the Basel marathon this Saturday. Cutting it tight on the recovery period but should hopefully be OK are 14days.