Wanna work on your trail race performance and achieve your new personal best? With this step-by-step build up plan you get the guide to progressively build up your run performance including a full-on advanced heavy lifting strength and mobility plan. With this plan you achieve progress while keeping the balance between family, friends, work, sport and health. These five weeks build the base into your trail running season! I recommend doing Block 1 first.
Short and fun sessions are the basis, combined with uphill technique and athletic training (yoga, mobility and flexibility). Recovery rides each week help you recover and build the necessary metabolism you need for long distance trail races. You will improve VO2max capabilities and stamina to be prepared for the tough places in a race. Long slow distance runs help you to build your base endurance and engage fat metabolism.
Bike trainings are based on FTP Zones and can be implemented into Zwift. Run trainings are mostly based on pace (% of your run TH pace). All trainings will be matched with your sport-watch if your connection is set up properly. Simply use your watch and start each training! Strength & Recovery sessions do either have a PDF with explanations attached or lead to a youtube video.
Always make sure you get enough sleep, drink enough water and eat well. Recovery is part of every training, for health and performance matters.
Enjoy, have fun and contact me anytime if there are any questions!
Your Coach, Katharina Steppan, CSCS, Swim & Triathlon
Web: www.coachkatharina.com
Mail: start@coachkatharina.com
Instagram: @coachkatharina
Coaching is my absolute passion. I love supporting my athletes on their paths. I coach triathlon, running, cycling, swimming and strength through trainingplans, 1on1 and group sessions and world wide camps. As a Certified Swimming, Triathlon and Strength & Conditioning Coach I put all my knowledge in to make and keep my athletes healthy, strong and fast.
Certified: CSCS (NSCA), USA Triathlon Coach, TP Level II, Sport Mental Coach, State Certified Swim & Triathlon Coach (Olympic Level)