Trail-running_XS

Average Weekly Training Hours 05:16
Training Load By Week
Average Weekly Training Hours 05:16
Training Load By Week

This plan is designed to prepare runners for a trail running race of 25 to 45 km-effort. "XS" 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.

This plan is a variation of the S, M and L plans. The intervals and strength sessions are mostly the same for each of these plans. Only the volume changes.

Sample Day 2
0:35:00
Strength_1

The session is attached.

Sample Day 2
0:30:00
34.8TSS
30' easy run

Sample Day 4
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 6
0:30:00
29.3TSS
5X30'' Hill sprints

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

Sample Day 7
1:50:00
132TSS
"Long" run

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

Sample Day 8
0:35:00
Strength_1

Sample Day 10
0:40:00
46.8TSS
40' easy run

David Jeker

Eiger
Training advices and unlimited communications (premium TP account included).
75$ /month

Matterhorn
Personalized training plan and unlimited communications (premium TP account included). Heart rate variability analysis to asses fatigue.
110$ /month

Piz Badile
Strength training program.
50$ /month