Ultra-Trail Harricana 42K Training Plan: 20 Weeks, Intermediate, Heart Rate
Prepare specifically for the Ultra-Trail Harricana 42K with a structured 20-week heart rate training plan for established trail runners who want a strong performance. It develops threshold, climbing strength, downhill durability and race-specific endurance for the demands of the Harricana course.
The Race
42.2 km (26.2 mi) from the Zec du Lac-au-Sable, Charlevoix, Quebec, with about 1,100 m (3,700 ft) of climbing. 8.5 h cutoff. Rolling, runnable boreal forest trail past lakes.
Who It Is For
You run 4-5 times a week (about 5-6 h), have finished a trail 30K-50K, and run 90 min long runs.
Your 20 Weeks
- Phases: Preparation week 1, Base weeks 2-7, Build weeks 8-13, Specific weeks 14-18, Taper week 19, race week 20.
- Weekly: 5 runs and 2 strength sessions, about 5.3 h rising to 9.7 h of running.
- Long runs: 1h30 to 4h15, with back-to-back runs up to 1h45.
- Climbing: about 600 m rising to 1900 m a week (the course averages 26.8 m per km).
- Race-specific: tempo and cruise intervals, rolling hill repeats, downhill running, back-to-backs, a dress rehearsal.
- Strength: two RunForce 45-min sessions built in the TrainingPeaks Strength Builder (A: Force & Posterior Chain; B: Single-Leg & Mountain Durability), with a demonstration video for every exercise.
Heart Rate Training
Every run is prescribed in RunForce heart-rate zones (% of max HR), with a field check in week 1 and decoupling checks later. Workouts explain how to use HR on climbs, heart-rate lag on short reps, cardiac drift and the effect of heat.
Your Coach: Adrien Thévenet
Endurance coach since 2011, working with elite athletes, professional endurance athletes, major race winners, and a Spartan National Champion across road, trail, and mountain running.
RunForce is independent and is not affiliated with or endorsed by Ultra-Trail Harricana du Canada or UTMB. The race name is used only to identify the event this plan prepares you for.
Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-UESCA Ultrarunning
-RRCA Certified
-STRYD Power Coach
-ACE Certified
With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.