This plan prepares you for a trail marathon.
In partnership with PrecisionHydration, this plan includes a 15% discount for their products. It is also advisable to use CORE to plan and prepare your race nutrition. Details for both are included in the plan.
You should have a good background level of fitness with experience at the long trail and fell racing (which is often a prerequisite for entry into these races).
To get the most out of this program it is advisable to use a heart rate monitor to help guide your intensity, although reference to the Borg scale is used with attached additional information. Sessions are set as time-based rather than distance due to running on trails and fells for most of your training. Key sessions in this plan are built using RPE (Borg 20point scale) and structured workouts based on your Maximum HR as your guide.
It is advisable to supplement with your own strength program on top of this, there are core and stability tests built into the program for you to assess your own needs.
This plan is based around at least 1 rest or active recovery day per week, and only 1 run per day. You will do regular 2hr runs building to 2hr30 as your longest run.
include 3x 4min hard uphill, 3min easy in a 90min endurance run.
Mostly easy run but include 4x 3min hard uphill efforts, with at least 3min easy running rest interval in a 90min base endurance run.
Base endurance trail run RPE 12-13.
Easy zone 1-2 run with strides.
Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Faster than race pace but not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
First hour keep the effort very easy (zone 1-2).
Then do 6-8x20 second strides up a moderate grade hill (about 4-5%). Best on grass or other soft surface. Walk/jog back down as recovery. Focus on quick strides with powerful arms to drive your legs. Then do 20mins at 'race effort', before an easy zone 1-2 run to the end.
10min warm up, 3x 10min tempo with 5min recovery jog, 5min extra cool down
This is your final pre race check.
15mins easy warm up
2hrs at race effort