Intermediate Trail Running Base Training Plan (V3.2) - 10 weeks
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Plan Description
A training plan for an Intermediate Trail Runner who may be returning to training after a break from running and wants to rebuild their fitness
The training starts at 4 hours and 05 minutes a week and builds to a maximum of 6 hours and 42 minutes per week. (including Strength and Flexibility training)
The plan is based on %THR (Threshold Heart Rate) so you will need a heart rate monitor.
This is the latest version of this training plan.
What is included?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What you can expect?
Week 1 -Test week
Weeks 2 to 9 - Base Training
Week 10 - Re-test week
Minimum requirements:
For the Run Test:
You will need access to a 5km running route that you can use without restriction.
##Must have a Heart Rate Monitor.
If you have any questions, schedule a FREE virtual consultation through our website.
https://multisportcoaching.co.za
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
3:14 hrs | 1:30 hrs |
|
Other
x2
|
0:40 hrs | 0:40 hrs |
|
Walk
x1
|
0:24 hrs | 0:30 hrs |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
0:54 hrs | 0:50 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
3:14 hrs | 1:30 hrs | |
|
|
0:40 hrs | 0:40 hrs | |
|
|
0:24 hrs | 0:30 hrs | |
|
|
—— | —— | |
|
|
0:54 hrs | 0:50 hrs |
Training Load By Week
