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