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Championnat du Canigou

Author

Clare Pearson

All plans by this Coach
No Ratings

Length

14 Weeks

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Plan Description


JHCoaching


Be inspired! Be the best you can be.


This plan is designed specifically for le Championnat du Canigou, a summer race which starts and finishes in Vernet-les-Bains; it goes up and down the Canigou mountain and has 2300m of climbing and descending, with some rough sections which require scrambling.


  • For intermediate runners with some base fitness

  • For those wanting to finish in around 5 hours

  • Designed but not exclusively for those who train with a heartrate monitor

  • Introductory pack included with the plan

  • Longest training session is 5 hours

  • Most training hours in one week is 11 hours ten minutes

This is an intermediate level programme

You need to be an experienced runner to begin this programme with some base fitness and be used to doing two speed sessions per week and a long run. It starts with just under 7.5 hours of training in the first week and assumes you have a strength and conditioning programme that you follow twice per week.

There is one day off planned each week, usually Friday.

It is based on heartrate zones, but can be adapted for those who do not have a heartrate monitor.

If you are not sure about training zones and would like to know more before you buy you can check out this blog created by John: What does a heart rate monitor tell you?


  • Weeks 1- 8 work on endurance as well as up-hill running strength.

  • Weeks 8 - 12 work on up hill endurance and introduce some shorter speed sessions to sharpen you up.

  • The taper starts at week 12.

It is based on 3 week cycles (2 weeks hard and one week easy).

If you are interested in this programme but not sure if it is the right one for you please don’t hesitate to contact me at clarepearsonysn@gmail.com.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:06 hrs 5:00 hrs
0:55 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
7:06 hrs 5:00 hrs
0:55 hrs 0:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Clare Pearson

John Hampshire Coaching

Clare is a Level 2 TrainingPeaks running coach with relevant UKA qualifications. She specialises in trail running and in particular ultra distance. Off road running is becoming a popular sport for all people of various fitness levels. Clare loves to work with people to help them succeed at their own goals; whether that's a personal best, a completion or a podium. Clare will work with you to design a plan that fits in with your day to day life and helps you get the most out of each session.

Sample Day 1

0:45:00
22.7TSS
Easy run

Easy run in zone 2

Sample Day 1

0:30:00
10TSS
Strength and conditioning

Sample Day 2

0:48:00
58.1TSS
VO2max

Sample Day 3

1:30:00
50.8TSS
Endurance Run

Zone 2 - walk steeper sections to stay in zone.

Sample Day 3

0:30:00
10TSS
Strength and conditioning

Sample Day 4

1:00:00
62.3TSS
Hill Climb

20 minutes Warm up
20 minutes hill climb at tempo pace
20 minutes cool down

Sample Day 6

0:45:00
29.7TSS
Easy run

Easy run in zone 2

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