Often described as the toughest marathon in the world, the Six Foot Track takes place every March in the Blue Mountains of New South Wales, Australia. The 45 km race course follows the original 1884 horse track that carried wagons through the rock and brush between Katoomba and the Jenolan Caves. Settlers made the track six feet wide to accommodate two horses, which is how the marathon came to get its name. Due to its rugged terrain, the Six Foot Track requires specific training.
Running
Obviously, Six Foot Track hopefuls must do serious running in preparation for the event. Participants must prove they've completed a sub four-hour marathon before even being eligible to take part. The event gives participants seven hours to complete the course, although most successful competitors finish with times between 5 and 6 hours.
To prepare for such a grueling test of endurance, long-distance running coach Susan Griffith, a Six Foot Track veteran, recommends a 20-week program featuring a minimum of three to four runs each week. The runs should include one long run of at least 1-1/2 hours, one intense interval/hill training session of 45 minutes, and one mid-pace run of an hour. The length of the runs should increase the closer one gets to the marathon date.
Walking
Many competitors will be forced to walk a portion of the Six Foot Track due to the daunting course. Since walking could be inevitable, participants need to incorporate walking into their training programs. Taking at least one long walk of 2 to 3 hours each week will help prepare for the eventual walking during the marathon.
Practice Runs
The Six Foot Track's steep hills and undulating territory make it entirely unique. However, the Sydney area does present some unofficial training runs that can prepare runners for the hardships of the Six Foot Track. The official Six Foot Track web site recommends runners practice with the Otford to Bundeena 28 km run, the Beyond the Black Stump 33 km run, and Megalong Mega 36 km run.
Massage
Six Foot Track participants need to keep their muscles loose and limber to avoid potential strains and injuries. Regular self-massage of the calves and glutes plus a professional deep-body massage once every two weeks will keep the body prepared for the marathon's rigors.
Nutrition
Eating a healthy diet should be part of any marathon training program, but it's particularly important when facing the Six Foot Track. When training, runners must drink plenty of water to avoid dehydration and cramps. Gels and power bars should also be carried to provide additional nutrition and energy while out on the course.
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