David JekerAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:46 hrs||2:30 hrs|
|0:29 hrs||0:35 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:46 hrs||2:30 hrs|
||0:29 hrs||0:35 hrs|