Trail Run Plan 1

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:05

4 week- part 1 of 3 plans preparing for a 60km plus trail event.

Sample Day 1
0:45:00
30TSS
Run

Endurance run
45 min steady run staying in zone 2

Sample Day 3
0:55:00
40TSS
Run

Aerobic base
55 min steady run building to upper zone 2, focus on form relaxed shoulders

Sample Day 4
0:20:00
Stretch

20 min stretch & foam roll. Focus on calves, hamstrings, glutes, quads & lower back

Sample Day 5
1:00:00
75TSS
Run (hills)

4km run in zone 1, 10 x 500m hill repeats, 1km easy cool down

Sample Day 6
1:15:00
98TSS
Run

Trail run
1h15 run off road 5km zone 1 5km zone 2 5km zone 3

Sample Day 7
1:30:00
45TSS
Crosstrain

1 hour choice cross train exercise

Sample Day 7
0:20:00
Stretch

20 min stretch & foam roll. Focus on calves, hamstrings, glutes, quads & lower back

Kyle Main
|
Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing