Hello everyone. Welcome to the training plan to prepare a trail running half marathon distance with availability of 6 days/week during 12 weeks. We are going to use a pyramid methodology based on:

- A lot of sub VT1 volume (low intensity, very useful to get a good recovery after a hard session or to improve your aerobic performance).

- Sessions between VT1 and VT2 thresholds (harder than the other ones but with relatively easy pace). In half marathon races you are going to be the vast majority of the time in this metabolic zone, so we need to work on it.

- Less amount of high-intensity training above VT2 (very useful during uphills and to enable mitochondria synthesis but more stressful to our body. For this reason we are going to have only one high intensity session/week).

- We are going to organise de weeks in this way: 3:1 (3 high load weeks and then one with lower load, maintaining the intensity but decresing the volume).

The main goal of this plan is not to get injured, so I recommend it for people who have a good running background and want to be prepared for the competition minimizing the risk of injury as much as possible. For this reason, we are going to have a high sub VT1 training volume. It will have one strength session/week where we will need a gym and as the weeks go by we will look for more specificity in the strengh training. Also, it is important to train with a heart rate band to control your performance and to complete the sessions properly. It is very useful to do a running test previously to know your heart zones and your thresholds. If you have any questions, do not hesitate to contact me. Thank you.