Intermediate Trail Running 8km sub 50 minutes - 9 weeks
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This Training Program is aimed at the Intermediate Level Trail Runner who wants to complete an 8km Trail Run in under 50 minutes.
This program is 9 weeks long: 1 Test Week, 6 Training Weeks, 1 Taper Week, 1 Recovery Week
Training time builds from 4 hours and 8 minutes per week to a maximum of 4 hours and 59 minutes.
After completing the initial test week, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be calculated and emailed to you.
This is a free service.
After completing the re-test in week 5, capture your data on our website: https://multisportcoaching.co.za/performance-data/
Your training zones will be adjusted.
This is also a free service.
Assumptions of this program -
Run Personal Best for 5km road run of under 22 minutes and 40 seconds
Run Personal Best for 1.5km road run of under 6 minutes and 10 seconds
You need to have access to a 400m running track for the Test Week and 5km Time Trial route which you can access in the Test Week and in Training Weeks 5.
As the program is Heart Rate based, you have to have a Heart Rate Monitor. We suggest the POLAR brand.
You should also include General Strength and Core training sessions when doing Endurance training.
A Basic Core Strength session is available for download with this program.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:45 hrs||1:25 hrs|
|0:15 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:45 hrs||1:25 hrs|
||0:15 hrs||0:30 hrs|