Trail-running_M
Author
David Jeker
All plans by this CoachLength
12 Weeks
Plan Specs
running trail intermediate advanced
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
This plan is designed to prepare runners for a trail running race of 75 to 115 km-effort. "M" is referring to the International Trail running association (ITRA) classification where 1 km is added to the total distance for every 100 meters of elevation gain.
The plan includes strength training in the form of one weight lifting session and one hill sprints session per week. On weekend of back to back long runs is scheduled 4 weeks before the race.
This plan is a variation of the XS, S and L plans. The intervals and strength sessions are mostly the same for each of these plans. Only the volume changes.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
6:24 hrs | 3:30 hrs |
|
|
0:29 hrs | 0:35 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
6:24 hrs | 3:30 hrs | |
|
|
0:29 hrs | 0:35 hrs |
Sample Day 1
The session is attached.
Sample Day 1
Sample Day 3
This is an easy run including 5 minutes at threshold pace to determine your threshold heart rate.
Sample Day 5
10' warm up
5X30'' uphill sprints r = 1:30 walking recovery
10' cool down
Sample Day 5
Sample Day 6
Running on a course that matches your race in terms of elevation change and technicality is ideal.