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Trail-running_L

Author

David Jeker

All plans by this Coach
No Ratings

Length

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.

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Plan Description

This plan is designed to prepare runners for a trail running race of 115 to 155 km-effort. "L" 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. Two weekend of back to back long runs are scheduled 4 and 6 weeks before the race.

This plan is a variation of the XS, S and M 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
7:07 hrs 4:00 hrs
0:29 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
7:07 hrs 4:00 hrs
0:29 hrs 0:35 hrs

David Jeker

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Training advices and unlimited communications (premium TP account included).
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Sample Day 1

0:35:00
Strength_1

The session is attached.

Sample Day 1

1:00:00
70.9TSS
1 hour easy run

Sample Day 3

0:40:00
49.8TSS
easy run / Heart rate test (optional)

This is an easy run including 5 minutes at threshold pace to determine your threshold heart rate.

Sample Day 5

0:30:00
29.3TSS
5X30'' Hill sprints

10' warm up
5X30'' uphill sprints r = 1:30 walking recovery
10' cool down

Sample Day 5

0:40:00
46.8TSS
40' easy

Sample Day 6

2:30:00
181.4TSS
Long run

Running on a course that matches your race in terms of elevation change and technicality is ideal.

Sample Day 7

0:40:00
46.8TSS
40' easy run

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