This is the Beginner - intermediate level plan suitable for Trail Half-marathons or similar distance trail races.
This plan is suitable to you if:
- You are not currently injured or carrying a niggle
- You can run/ hike at least 2 hours minutes in one go (however slowly)
- You have run with some consistency for the last 2-3 months
- You run 4 or 5 days per week or more
- You have run at least 4-5 hours per week on average recently (if not you'll need to adjust down the starting
volume or lower your pace for all workouts)
- You have some previous experience with different types of running sessions such as intervals and tempo runs
- You have access to some hilly terrain and trail as the plan includes runs on hills an trails (if not you must improvise: it's not ideal but work with what you have)
- Have a watch to record pace. A heart rate monitor is a bonus but not required
- You are aiming for an average or slower' finishing time (around 2 hours 40 to 4 hours)
The basic week revolves around:
- 2 weeks of BASE PERIOD, 7 weeks 'RACE-PRACTICE' training and a 2 week COMPETITIVE period consisting of a Taper week and a Race week
- 5 days training with rest days on Mondays and Fridays (note you can switch days around to suit yourself)
- Average volume of 5 hours per week with minimum of 4.5 hours and maximum 5.5 hours
- 5 easier weeks (3 step-back weeks and the final 2 'taper' weeks)
- Faster work generally done on Tuesdays and Thursdays and Long Run Sundays ((if you shift this to suit yourself remember to move other workouts so there is not a hard run within 24 hours of the long run)
- Polarised training: Only about 20% of the total running volume is done at paces above AT (paces you would describe as 'faster than easy'). These faster element are spread over 26 of the total 55 runs (leaving 29 runs that are 'purely easy intensity')
I am an Irish-based endurance running coach with personal experience in nearly all disciplines and terrains and with the particular specialty of turning runners of modest talent into contenders.
My philosophy is to apply history's most successful methods each individual's specific situation. My training is designed to allow you to understand your own abilities better and to become increasingly independent, intuitive and confident in your training and racing.