Wanna tackle your first trail race or 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 weight strength plan. With this plan you achieve progress while keeping the balance between family, friends, work, sport and health.

Short and fun sessions are the basis, combined with technique (up&downhill) and athletic training (yoga, mobility and flexibility). Recovery rides and/or optional swims 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 based on HR zones and/or pace, depending on the session. 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