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Novice plan for Giants Cup multi day trail race (South Africa) open ended

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tim Pigott / Helen Leigh

All plans by this Coach

Length

17 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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.

Qries


How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:25 hrs 3:00 hrs
Bike x2
1:10 hrs 1:15 hrs
Day Off x2
—— ——
Custom x1
0:04 hrs 0:05 hrs
Strength x1
0:14 hrs 0:20 hrs
Other x1
0:05 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:25 hrs 3:00 hrs
Bike
1:10 hrs 1:15 hrs
Day Off
—— ——
Custom
0:04 hrs 0:05 hrs
Strength
0:14 hrs 0:20 hrs
Other
0:05 hrs 0:15 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, a university lecturer, triathlon (BTF2) and running coach, bike fitter (IBFI 4), and certified nutrition coach (PN1). I can help you return to, or realise your potential.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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