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Fell/hill/trail running - strengths and weakness (strategic planning)


John Hampshire

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1 Week

Plan Specs

running intermediate hr based

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Plan Description


Be inspired! Be the best you can be.

For a 10km to 15km Trail Race with climb of 200m to 400m.

  • For Beginners

  • For races from 10 to 15km with 200 to 400m of climb

  • Designed for those who want to train with a heartrate monitor

  • Introductory pack included with the plan

  • Longest training session is 1.5 hours

  • Most training hours in one week is 3.5 hours

This is a beginners programme

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You do not need to be an experienced runner to begin this programme. It starts with 30 minutes of steady running 3 times per week, so if you can do this you are ready to start the programme.

There are three training sessions prescribed for each week, so it is ideal for those who do not have much time.

Training days are Tuesdays, Thursdays and Sundays, but so long as you leave a day in between sessions, you could use different regular training days.

The plan has your target race on Sunday, but it could be a Saturday race.

It is based on heartrate zones, but can be adapted for those who do not have a heartrate monitor.

If you are not sure about training zones and would like to know more before you buy you can check out this blog created by John: What does a heart rate monitor tell you?

  • Weeks 1-12 work on your base fitness and increase your endurance.

  • Weeks 12 - 18 work on up-hill running strength and down-hill running skills.

  • Weeks 12 - 24 work on some flat speed.

It is based on 3 week cycles (2 weeks hard and one week easy).

If you are interested in this programme but not sure if it is the right one for you please don’t hesitate to contact me at


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
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Workouts Per Week Weekly Average Longest Workout
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John Hampshire

John Hampshire Coaching

A professional endurance coach since 2009, John Hampshire has worked with cyclists and runners from all over the world to help them achieve their goals.

John specialises in helping his athletes enjoy the trails and mountains, where his passion and love of the outdoors comes through.

Whether you are a beginner or an elite competitor looking for a big win, John can help you reach your potential and be your best.

John offers personal coaching to individuals as well as teams and groups.

Sample Day 1

What is your goal

What do you want to do? What is your goal? Your target race or race series.

Possible examples include:
1. a short local fell race
2. a 1 to 2 hour hour fell or mountain race
3. a championship series such as the British or other regional championships
4. a long distance ultra trail race

Sample Day 1

Prerequisites for Fell/hill/trail running

General requirements for Fell/hill/trail races:
1. to be able to run
2. to be able to run off road on uneven and sometimes rough ground
3. to be able to run uphill, sometimes for a long time
4. to be able to run downhill on rough ground
5. to be able to run on the flat over rough ground at a competitive pace
6. to navigate?
7. to be able to run for the duration of the race at the pace required to meet your goal.
8. you can add your own items to this list

Sample Day 2

Prerequisites to my target race (Specific)

Prerequisites to my target race (Specific). Answer the following questions:
1. How long do I have to run for
2. How long do I have to run uphill
3. How long do I have to run downhill
4. How many hills, is it all in one
5. What is the terrain like
7. How fast do I have to run uphill
8. How fast do I have to run downhill
9. Do I need to eat or drink during the race
10. Do I need special equipment

Sample Day 3

Prerequisites - how do I compare?

Prerequisites - how do I compare? Next to each of the specific requirements make an estimate of how close you are at your current fitness level and if you are unsure think about how to find out. Make a note of any testing you need to do to find out how you compare to the requirements. The prerequisites are shown below so you can edit and include the details in the plan.

Sample Day 4

Test fitness, basic parameters - 1

Sample Day 4

How will I measure how hard I am training?

Pace, heart rate monitor, perceived exertion, duration, time?

Sample Day 5

Key focus areas

Choose what you will work on for the next block of training.

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