This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Alternate Lunge: 2 x 8 (Exercise 5)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Reverse Lunge: 2 x 6 (Exercise 6)
5. Bent Over Row: 2 x 12 (Exercise 12)
6. Push Up: 2 x 12 (Exercise 13)
7. Glute Bridge: 2 x 12 (Exercise 17)
8. Bird Dog: 2 x 7 (Exercise 18)
9. Plank: 1 x 2 (Exercise 20)
10. Reverse Crunch: 2 x 12 (Exercise 26)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

All easy in low to mid Z2. Ideally do the majority of your Aerobic Endurance running on the terrain you will be racing on. If you are new to running on trails then build up gradually by including trail sections into your workouts.

**When exporting Aerobic Endurance Runs to your watch the measure will be % Threshold Heart Rate.**

This is because your pace will depend on several factors, such as the terrain, elevation and conditions. HR or Rate of Perceived Exertion is the best measure, helping you to listen to your body.

Aerobic Endurance Runs will gradually build your endurance and increase your efficiency. Keep them feeling easy/steady to minimise your injury risk.

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Step Up: 2 x 7 (Exercise 7)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Calf Raise: 2 x 12 (Exercise 8)
5. Lat & Front Raise Combo: 2 x 8 (Exercise 11)
6. Bent Over Row: 2 x 12 (Exercise 12)
7. Tricep Dip: 2 x 10 (Exercise 16)
8. Lying Hip Abduction: 2 x 10 (Exercise 19)
9. Plank: 1 x 2 (Exercise 20)
10. Spider Climber: 2 x 7 (Exercise 23)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

These sessions are best performed on flat and easy to run terrain. They are designed to gradually improve your running economy and overall pace through all the zones.

Warm Up:
5 mins in Z2,
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
3 x (3 mins in upper Z4 to low Z5 + 60 sec recoveries in Z1). 

Warm Down
5 mins in Z2.

All in Z1-2. This is your long run of the week and is structured using % Threshold Heart Rate. You can also measure using RPE. Include walking/hiking sections as needed.

Aim to cover terrain similar to your target race and include 'distance equivalent elevation'. For example if your target race includes 6000 ft over 100k and you will cover about 10k on this run. Then aim to include roughly 600 ft of elevation within this run if possible.

If you are new to running on trails then build up gradually by including trail sections into your workouts.

Be logistically prepared for this run, particularly when the durations ramp up. Check the article below for more details:

https://myprocoach-help.zendesk.com/hc/en-us/articles/360033407951

Your plan features a three week cycle like this:

Week 1: Moderately Long Sunday Run
Week 2: Long Sunday Run
Week 3: Active Recovery Week.

All in low to mid Z2. This workout is structured using % Threshold Heart Rate. You can also measure using RPE.