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24 Week Programme for Trail Race 20 - 25km - ADVANCED with 6 sessions per week

Author

Clare Pearson

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No Ratings

Length

24 Weeks

Plan Specs

running trail advanced time goal hr based

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Plan Description


JHCoaching


Be inspired! Be the best you can be.


For a 20km to 25km Trail Race with climb of 800m to 1000m.


  • For experienced runners

  • For races from 20 to 25km with 800 to 1000m of climb

  • Designed for those who want to train with a heartrate monitor

  • Introductory pack included with the plan

  • Longest training session is 3 hours

  • Most training hours in one week is 8 hours

This is an advanced programme

You need to be an experienced runner to begin this programme. It assumes some experience of speed work and an ability to run 6 times per week, so if you can do this you are ready to start the programme.

There are six training sessions prescribed for each week, so it requires a relatively high level of time commitment (up to 8.5 hours per week at times).

Training days are Mondays, Tuesdays, Wednesdays, Thursdays, Saturdays and Sundays, with harder sessions planned so that you have sufficient recovery time; it is not advisable to swap days around, however if needed you can rest or do some easy cross training on easy run days.

The plan has your target race on Sunday, but it could be a Saturday race.

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 1-6 work on your base fitness and increase your endurance.

  • Weeks 12 - 18 work on up-hill running strength, speed and endurance; these are the heaviest weeks.

  • Weeks 18 - 24 work on some flat speed and leg speed and include a race taper.

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
6:35 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:35 hrs 3:00 hrs
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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
Read through Welcome Pack

Sample Day 1

1:00:00
54.3TSS
Easy Run

Easy run in zone 2, walk any hills if necessary to stay in zone.

Sample Day 2

1:00:00
54.3TSS
Easy Run + Strides.

Easy run in zone 2, walk any hills if necessary to stay in zone; at the end of the run do 8 x 30s strides at about 5km pace. Allow time for a cool down afterwards.

Sample Day 3

1:00:00
54.3TSS
Easy Run

Easy run in zone 2, walk any hills if necessary to stay in zone.

Sample Day 4

0:45:00
46.4TSS
Endurance Run

Zone 3 run - this can either be a climb and descent or undulating as you choose.

Sample Day 6

1:00:00
54.3TSS
Easy Run + Hill repeats

Easy run in zone 2, walk any hills if necessary to stay in zone. At the end of the run do 8 x 20-30s hill repeats. Allow time for a cool down afterwards.

Sample Day 7

1:30:00
82.3TSS
Long Run

Choose a long route off road which includes hills and preferably similar terrain to your target race.

$80.00 - Buy Now