This 20-week trail running plan is designed for the demands of a challenging 100 kilometer mountain race. The plan begins with specific hill sprints to build strength and durability before transitioning to 10 weeks of muscular endurance. The muscular endurance workouts are crucial to ensure your legs are ready for the demands of climbing and descending in the race. You begin the plan with two rest days but work into six days of running. In the later part of the plan, you will start the functional runner routine that focuses on mobility, range of motion and specific strength for runners.
Long runs are scheduled for Saturday with a second medium long run following on Sundays. Vertical goals are suggested in the plan but not needed if you live in a vertically challenged geographic location. There are also notes on incorporating night running, pole use and mandatory kit if your race requires it. This plan follows the traditional four week cycle of a three week build to one consolidation week to absorb the training. The plan gives calculations for how to determine the vertical gain you should aim for during your long runs. The plan culminates in a two-week taper to get you well rested for the big day.
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