Trail Running Plan 1

Average Weekly Training Hours 03:47
Training Load By Week
Average Weekly Training Hours 03:47
Training Load By Week

Trail Running schema voor de iets meer gevorderde loper. 8 weken opbouw en 1 herstel week.

Sample Day 1
0:40:00
23.3TSS
Trail/Cross kort 40'

Zie hieronder voor de bijzonderheden

Sample Day 3
1:00:00
45TSS
Trail/Core 60'

Duur verhard en onverhard af wisselen

Sample Day 5
0:45:00
41.9TSS
Trail/Cross

Sample Day 6
1:20:00
151.5TSS
Trail/Cross 80' duur

Sample Day 8
1:00:00
54.6TSS
Trail/Cross Kracht 2/Interval 10 x 200m

Run Strength:
60 Jumping Jacks
50 Crunches
40 Squats
30 side crunches (15 L + 15 R)
20 Push Ups
10 lunges
5 Burpees

Sample Day 10
1:05:00
49.2TSS
Trail/Core 65' Duur

Duur verhard en onverhard af wisselen

Sample Day 12
1:00:00
61.9TSS
Trail/Cross + Kracht 1

Na de warm up:
10 push ups 2' lopen HF 4 zone
20 Squats 2' lopen HF 4 zone
5 Burpees 2' lopen HF 1 tot 2 zone
30 crunches 2' lopen HF 4 zone
10 box/bench jumps 2' lopen HF 4 zone
20 lunges 2' lopen HF 1 tot 2 zone.

Gehele set nog eens herhalen.

Cool Down

Frank Senders
|
Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank