Trail Running Strength: Downhill and Technique

Average Weekly Training Hours 02:44
Training Load By Week
Average Weekly Training Hours 02:44
Training Load By Week

This plan will help you tackle downhill trails with ease. A combination of core and hip strength, as well as a running specific progression will give you confidence to bomb down those hills.

Sample Day 1
0:01:00
Cadence test

At some point during an easy run this week, time yourself for one minute and count how many times one foot lands, then double it, to find your cadence. Take note of what that is, so you can retest at the end of this. If you want to get fancy you can test it on uphill, flat, and downhill, and see if there is variability.

Sample Day 2
0:15:00
Core Phase I: Stability

This workout represents the first in a core strength series that we designed first and foremost to provide strength in your "chain" to support dynamic movements such as running, skiing, etc.

The following exercises should be completed with slow, deliberate movements. Video descriptions of each can be found on our website at www.cascadeendurance.com

3 rounds of 1 minute each:
- Bridges 
- Supine marching
- Bird dog
- Forearm plank from knees
- Side Lying Leg Lift (10 each side)

Sample Day 5
0:15:00
Core Phase I: Stability

This workout represents the first in a core strength series that we designed first and foremost to provide strength in your "chain" to support dynamic movements such as running, skiing, etc.

The following exercises should be completed with slow, deliberate movements. Video descriptions of each can be found on our website at www.cascadeendurance.com

3 rounds of 1 minute each:
- Bridges 
- Supine marching
- Bird dog
- Forearm plank from knees
- Side Lying Leg Lift (10 each side)

Sample Day 5
0:35:00
Core Phase 2

Three rounds of 10 reps or 60 secs:
TV watchers
Side plank (30 sec. each side not 60 sec.)
Mountain Climbers
Table Top to Gymnast L
3 point/2 point plank (to failure)
Push ups.

Sample Day 6
0:05:00
Downhill Drills

30 sec. each with enough rest in between to catch your breath if necessary.

Double Leg Hop (in place)
Double Leg Hop (forward/back)
Double Leg Hop (lateral)
Single Leg Balance (30 sec. each side)
Single Leg Hop (in place)
Single Leg Hop (forward/back)
Single Leg Hop (lateral)

Sample Day 6
0:40:00
2.5mi
Downhill Repeats-Short

Warm up with a 10-15 minute easy run to the top of a grassy hill.

6x10-15 second accelerations down the hill with 2 min. recovery between each one.

Finish with 10-15 minutes easy running.

Sample Day 8
0:15:00
Core Phase I: Stability

This workout represents the first in a core strength series that we designed first and foremost to provide strength in your "chain" to support dynamic movements such as running, skiing, etc.

The following exercises should be completed with slow, deliberate movements. Video descriptions of each can be found on our website at www.cascadeendurance.com

3 rounds of 1 minute each:
- Bridges 
- Supine marching
- Bird dog
- Forearm plank from knees
- Side lying leg lift

Cascade Endurance
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Cascade Endurance

Endurance coaching and strength training for the mountains. We coach trail runners, ultrarunners, skiers, climbers, and mountain enthusiasts of all abilities to reach their goals through personalized training.