An example of a time table for randonneurs

Really, how do I do this?
In the year 2001 35 % of the participants gave up on the 600 km run, on the 300 km run it were still 20%. All the relay teams made it to the final mark! Why? Many participants run too fast in the long distances, only a few of them made an overnight stay. However, each member of a relay team had an opporunity to recover after his stage.
The most important principle is (apart from the training, mentioned in "tips of the promoter")
How do I use my energy? If you go too fast at the beginning you will have to pay for it after a few kilometers or at the latest when the first climbs begin.
Dont think about the whole run, just concentrate on the next checkpoint. This way you will always have a reachable aim in your mind. Do plan enough stops for recovery.

Daniel Müller has prepared for us an excel time table for the 600 km run. With this table your personal time table can be figuered out according to your requirements. Instruction.

 

600 km:
With this example of a time table you have 6 hours sleeping time and 3:15 hours time for stopovers at the check points. 2 hours time reserve will be left till the latest accepted arrival time.

Startzeit Aktivität Distanz Schnitt Dauer kumulierte
Zeit		 kumulierte
Distanz		 Endzeit
6:00 Teilstück 1, Koblenz 97 24 4:05 4:05 97 10:05
10:05 Pause 30 Min 0 0 0:30 4:35 97 10:35
10:35 Teilstück 2, Ewattingen 53 20 2:40 7:15 150 13:15
13:15 Mittagspause, 45 Min 0 0 0:45 8:00 150 14:00
14:00 Teilstück 3, Ramsen 56 24 2:20 10:20 206 16:20
16:20 Pause 15 Min 0 0 0:15 10:35 206 16:35
16:35 Teilstück 4, Arbon 64 26 2:45 13:20 270 19:20
19:50 Pause 20 Min 0 0 0:20 13:40 270 19:40
20:10 Teilstück 5, Sargans / Heiligkreuz 80 26 3:05 16:45 350 22:45
22:45 Nachtessen, Schlaf bis 06:00, Frühstück 0 0 8:15 25:00 350 7:00
7:00 Teilstück 6, Pfäffikon (Kerenzerberg) 64 22 2:55 27:55 414 9:55
9:55 Pause 20 Min 0 0 0:20 28:15 414 10:15
10:15 Teilstück 7, Emmenbrücke (Sattel) 69 21 3:20 31:35 483 13:35
13:35 Pause 20 Min 0 0 0:20 31:55 483 13:55
13:55 Teilstück 8, Affoltern 51 22 2:20 34:15 534 16:15
16:15 Pause 30 Min 0 0 0:30 34:45 534 16:45
16:45 Teilstück 9, Stettlen 30 24 1:15 36:00 564 18:00
18:00 Pause 15 Min 0 0 0:15 36:15 564 18:15
18:15 Teilstück 10, Wiedlisbach 46 26 1:45 38:00 610 20:00

300 km
With this example or a time table you have 1,5 hours time for stopovers at the chekpoints. 2 hours time reserve will be left till the latest accepted arrival time

Startzeit Aktivität Distanz Schnitt Dauer kumulierte
Zeit		 kumulierte
Distanz		 Endzeit
5:30 Teilstück 1, Koblenz 97 24 4:05 4:05 97 9:35
9:35 Pause 30 Min 0 0 0:30 4:35 97 10:05
10:05 Teilstück 2, Emmenbrücke 86 25 3:30 8:05 183 13:35
13:35 Pause 20 Min 0 0 0:20 8:25 183 13:55
13:55 Teilstück 8, Affoltern 51 22 2:20 10:45 234 16:15
16:15 Pause 30 Min 0 0 0:30 11:15 234 16:45
16:45 Teilstück 9, Stettlen 30 24 1:15 12:30 264 18:00
18:00 Pause 15 Min 0 0 0:15 12:45 264 18:15
18:15 Teilstück 10, Wiedlisbach 46 26 1:45 14:30 310 20:00

110 km:
On this run you will have as much time as you can dream of. There is no final check. Just open your eyes an enjoy the wonderful landscape.

Startzeit Aktivität Distanz Schnitt Dauer kumulierte
Zeit		 kumulierte
Distanz		 Endzeit
10:30 Teilstück 1, Affoltern 33 20 1:40 1:40 33 12:10
12:10 Mittagspause 40 Min 0 0 0:40 2:20 33 12:50
12:50 Teilstück 9, Stettlen 30 24 1:15 3:35 63 14:05
14:05 Pause 15 Min 0 0 0:15 3:50 63 14:20
14:20 Teilstück 10, Wiedlisbach 46 26 1:45 5:35 109 16:05