Novice plan for Giants Cup multi day trail race (South Africa) open ended
Tim Pigott / Helen LeighAll plans by this Coach
This plan is to prepare you for the Giants Cup trail race https://www.thegiantscup.co.za on the 22nd and 23rd May 2020.
The plan starts with an emphasis on running technique and using cycling to suppliment the running to build fitness without over stressing the legs and risking injury. As the plan develops the cycling component reduces and the running / hiking increases. During your goal event there will be large sections you will be forced to walk/hike, therefore within your training there are sessions were you focus on this as a skill set. By getting out and walking fast / hiking fast you can make your slowest speed faster than everyone elses. Do not underestimate the benefit of practicing walking fast.
The plan is build around using heart rate zones to guide your intensity, ensure you have set your threshold heart rate appropriately within Training Peaks. Within the plan there are example core strength / hip strength exercises to ensure you have sufficient stability to maintain good form when running. There are also example self massage / foam roller exercises to keep your muscles supple and help you recover. Expand on these exercises as required under the guidenance of your local physiotherapist.