This is a high performance plan for intermediate and experienced runners aiming to race or PB a trail marathon. There are guidelines to help you vary the program based on your current fitness including optional workouts, cross training, strength and mobility.
PREREQUISITES:
- You have prior experience running a marathon
- You can comfortably run over 3 hours on hilly terrain
- Your current weekly volume is at least 4 hours of running
*If you do not meet these requirements, it is suggested you either try the "Base Building" plan or "Beginner/Intermediate Trail Marathon" plan.*
PROGRAM OVERVIEW
We focus on three primary blocks:
1) VO2 Max: Short, high intensity bursts to raise your top end speed.
2) Lactate Threshold: Sustained "hard" efforts to help you maintain higher efforts for longer.
3) Endurance: Focused on developing an efficient aerobic system, durability and fatigue resistance.
Most workouts are prescribed in terms of time and perceived effort. However, there may be some specific workouts given in distance alongside pace guidelines.