PLAN DESCRIPTION

This 4 week training plan is for the beginner recreational athlete aiming to complete his or her first 21km trail running event. You should be able to run 10km comfortably with a weekly volume of 25-30km. The plan is tailored for the time crunched athlete, meaning weekdays are used for shorter intensity sessions while weekends are used for the longer endurance session.

This training plan is designed with many years working with professional athletes, and experience as a former athlete. The sessions are carefully selected with discussion with world class trail runner, with 2 European championships medals, CCC record, and many more victories.

✅ This plan includes:
🔹4 weeks of structured training
🔹Structured workout with targeted heart rate zones.
🔹Specific workout targeting the demands of trail running
🔹Strength training including instruction videos
🔹Information guides regarding equipment and nutrition for race day.
🔹Coach support on e-mail (jonatan@engdahlcoaching.com)

📋Plan structure:
🔹3 week build followed by 1 week taper
🔹3 training days
🔹Weekly volume 3-5 hrs
🔹Clear and easy target zones per session using the Norwegian intensity scale model as reference.

🟢 Low intensity (i1/i2) - 55-80% of maximal HR - easy endurance

🟡 Moderate intensity (i3) - 81-87% of maximal HR - Threshold training

🔴 High intensity (i4/i5) - 87-95% of maximal HR - VO2max training

- If you don't know your maximal heart rate, the transition between i3-i4 is considered to be the upper boundary of your lactate threshold.

📅 Ideal start:

🔹4 weeks before your event.