Quebec Mega Trail 80K Training Plan: 20 Weeks, Intermediate, Heart Rate
Prepare specifically for the Quebec Mega Trail 80K 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 Quebec Mega Trail course.
The Race
77 km (48 mi) point to point from Petite-Rivière-Saint-François (Le Massif) to Mont-Sainte-Anne, Quebec, with about 3,350 m (11,000 ft) of climbing and 3,200 m of descent. 5 am start. The Charlevoix and Côte-de-Beaupré mountains above the St. Lawrence: repeated steep ski-hill climbs, technical rooty and rocky singletrack, mud and long descents. Warm, humid early July.
Who It Is For
You have finished at least one 50-mile or 60-80K race, run 5 times a week (about 6-7 h) and do regular 2 h long runs.
Your 20 Weeks
- Phases: Preparation week 1, Base weeks 2-7, Build weeks 8-12, Specific weeks 13-17, Taper weeks 18-19, race week 20.
- Weekly: 5 runs and 2 strength sessions, about 5.5 h rising to 13 h of running.
- Long runs: 1h45 to 6h00, with back-to-back runs up to 3h00.
- Climbing: about 1200 m rising to 3450 m a week (the course averages 43.8 m per km).
- Race-specific: technical hill repeats, 20-min climbs, steep power hiking, technical downhill durability, heat training, 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.
Also Available
Other Quebec Mega Trail plans: 50K. Search "RunForce Quebec Mega Trail" in the TrainingPeaks store.
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 the Québec Mega Trail. 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.