Trail Run Plan 1

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

5 Run, 1 Day Off, 2 Other, 1 X-Train, 1 Strength

Longest Workout

2:40 hrs

Plan Specs

running trail intermediate tss based

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Summary

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

Stats

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

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

Back to Plan Details

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

Trail Run Plan 1

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