Berglauf - in 8 Wochen

You will perform an hour of running still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces but staying on ground that allows you to run.

You will do this session preferably outside, on alternating surfaces but staying on the ground that allows you to run

Once you have finished, even if the intensity is not high, remember to rehydrate yourself.
You can perform some stretching once this is completed.

You will perform an hour and 30 minutes of running still being to breathe with ease.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio whilst never exceeding 75% cardio.

You should do this session preferably outdoors, with differing surfaces but staying on ground that allows you to run.

You will do this session preferably outside, on alternating surfaces but staying on the ground that allows you to run.

Once you have finished, even if the intensity is not high, remember to rehydrate yourself.
You can perform some stretching once this is completed.

You will perform a 2 hour run still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces but staying on ground that allows you to run.

On the longer runs, you should consider replenishing roughly every 20 minutes.

You will do this session preferably outside, on alternating surfaces but staying on the ground that allows you to run.

Once you have finished, even if the intensity is not high, remember to rehydrate yourself.
You can perform some stretching once this is completed.

You will run for 1 hour 15 minutes still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces but staying on ground that allows you to run.

If you have a heart monitor, you must stay in an area around 70% cardio whilst never exceeding 75% cardio.

On your outing, even if the intensity is not high, remember to rehydrate yourself.
You can perform some stretching once this is completed.

After a warm up period of 40' with easy breathing you will run for 5 minutes non-stop.
You will recover as you go back down to the starting point, about 4 minutes.

You will repeat this exercise 3 times and then rest for 10 minutes.

Make sure you do not cool down during these repetitions. Stay as “big” as possible without giving in to the slope.

Try to find a consistent slope between 5 and 7% with a steady recovery. This way you can focus on your effort.

Try to find a consistent slope between 5 and 7% with a steady recovery. This way you can focus on your effort.

Remember to hydrate yourself once the session is over.
Later you can make small stretches, without trying to gain too much flexibility, which may break the muscle fibres already worn out due to the intensive effort.

You will do a run up the mountain for 2 hours 30, alternating between walking (on the slopes) and low level running (on the flat and downhill).

Use this run as an opportunity to test your equipment (shoes, clothes, bags or sticks) and your hydration procedure.

And do not forget: enjoy yourself, enjoy the mountain and don't worry about speed or distance.

The start is likely to be a little difficult since you had already had a good session yesterday.

Do not try to go too fast, especially in descents that can be very hard on your muscles.

On your outing, even if the intensity is not high, remember to rehydrate yourself.
You can perform some stretching once this is completed.

You will run for 1 hour 3 minutes still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, in parks, etc.).

If the terrain means that you must walk for a moment (steep slope, unstable surface), so much the better!

This will strengthen your muscles naturally.

You will do this session preferably outside, on differing surfaces but remaining on surfaces that allow you to run.

On your outing, even if the intensity is not high, remember to rehydrate yourself.
You can perform some stretching once this is completed.

After a warm-up period of 40' breathing easily, you will run for 8 minutes non-stop.
You will recover as you go back down to the starting point, about 5 minutes.

You will repeat this exercise 3 times before resting for 10 minutes.

Make sure you do not cool down during these repetitions. Stay as “big” as possible without giving in to the slope.

Try to find a consistent slope between 5 and 7% with a steady recovery. By this means you can focus on your effort.

Try to find a regular slope, between 5 and 7% and with a regular recovery.
Also, this will allow you to concentrate your effort.

Consider rehydrating yourself as soon as the session has finished.
A little later, you can carry out small stretching exercises, without focusing too much on flexibility, as this can risk breaking the muscle fibres that are already well worn following an intensive exercise.

You will do a run up the mountain for 3 hours, alternating between walking (on the slopes) and low level running (on the flat and downhill).

Use this run as an opportunity to test your equipment (shoes, clothes, bags or sticks) and your hydration procedure.

And do not forget: enjoy yourself, enjoy the mountain and don't worry about speed or distance.

The start is likely to be a little difficult since you had already had a good session yesterday.

Do not try to go too fast, especially in descents that can be very hard on your muscles.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

You will perform a 1 hour run still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.


You should do this session preferably outdoors, on differing surfaces and remaining on surfaces which allow you to run.

If you have a heart rate monitor, you should stay in a zone around 70%, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

You will run for 1 hour 15 minutes whilst still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.


You should do this session preferably outdoors, on differing surfaces and if possible on ground where you can run continuously.

If you have a heart rate monitor, you should stay in a zone around 70%, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

Rest.
No running in this slot.
Stay at home and rest
The aim of this rest is to help your body to assimilate the work undertaken during the previous weeks.

Stay at home and rest. Take advantage of this time to read our advice!

Don't run and rest. Take advantage of this time to read our advice!

You will run for 1 hour 3 minutes still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces but staying on terrain that allows you to run continuously.

You should do this session preferably outside, with differing surfaces but remaining on grounds that allow you to run.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

After a warm up period of 40' breathing easily, you will run for 10 minutes non-stop.
The recovery will be back down to the starting point, about 6 minutes 30.

You will repeat this for 8 minutes of climbing, the recovery is done always around the starting point (around 5 minutes).

You will finish with 6 minutes of climbing and about 4 minutes of downhill before returning to normal for 10 minutes on the flat.

Make sure you do not cool down during these repetitions. Stay as “big” as possible without giving in to the slope.

Try to find a consistent slope between 5 and 7% with a steady recovery. This way you can focus on your effort.

Try to find a regular slope, between 5 and 7% and with a regular recovery. With this, you can concentrate all your efforts.

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks tearing the muscle fibres that have already worked very intensively.

You will perform a run lasting 3 hours 30 alternating between walking (on the slopes) and light running (on the flat and the descent).

Make the most of this outing to test your equipment (shoes, textiles, bag, and poles) as well as your hydration procedure.

And most of all, do not forget: Enjoy yourself, enjoy the mountain views and don't be concerned about speed or distance.

The start is likely to be a little difficult since you had already had a good session yesterday.

Do not try to go too fast, especially in descents that can be very hard on your muscles.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

You will run for 1 hour 3 minutes still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces but staying on terrain that allows you to run continuously.

You should do this session preferably outdoors, on differing surfaces but staying on terrain that allows you to run continuously.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

After a warm up period of 40' breathing easily, you will run for 6 minutes non-stop.
The recovery will be back down to the starting point, about 4 minutes

You will repeat this 3 times of climbing, the recovery is done always around the starting point (around 5 minutes).

Make sure you do not cool down during these repetitions. Stay as “big” as possible without giving in to the slope

Try to find a consistent slope between 5 and 7% with a steady recovery. This way you can focus on your effort.

Try to find a consistent slope between 5 and 7% with a steady recovery. This way you can focus on your effort.

Make sure you drink plenty of water at the end of the session.
A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks tearing the muscle fibres that have already worked very intensively.

You will do a run up the mountain for 2 hours 30, alternating between walking (on the slopes) and low level running (on the flat and downhill).

Use this run as an opportunity to test your equipment (shoes, clothes, bags or sticks) and your hydration procedure.

And do not forget: enjoy yourself, enjoy the mountain and don't worry about speed or distance.

The start is likely to be a little difficult since you had already had a good session yesterday.

Do not try to go too fast, especially in descents that can be very hard on your muscles.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

After running 40 minutes while breathing comfortably you will move straight on to 10 minutes of slightly faster running and 10 minutes of slow running.

If you run with a heart rate monitor, the 40 minutes should be at around 65 - 70% of your HRMax, the 10 fast minutes at around 80% and the 10 slow minutes around 60%

The 10 fast minutes aren't a sprint! You should accelerate while remaining comfortable.

Make sure you drink plenty of water at the end of the session. A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks tearing the muscle fibres that have already worked very intensively

You will run for 1 hour 15 minutes whilst still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on ground where you can run continuously.

If you have a heart rate monitor, you should stay in a zone around 70% of HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

You will perform an hour run whilst still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on ground where you can run continuously.

If you have a heart rate monitor, you should stay in a zone around 70% of HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate.
You can also do some stretches as soon as you have finished.

You will run for 30 minutes while still breathing comfortably. You should be able to talk while you are running.

If required (tiredness, physical issue) you can reduce this session.

It must be an easy session.

If you have a heart rate monitor, you should stay in a zone around 70% of hrmax, without ever exceeding 75%.

At the end of your session, even it wasn't very intensive, remember to hydrate yourself; you can also do some stretching when you finish.

Rest.
No running in this slot.

Stay at home and rest.
The aim of this rest is to help your body to assimilate the work undertaken during the previous weeks.

Stay at home and rest. Take advantage of this time to read our advice!

Don't run and rest. Take advantage of this time to read our advice!

Around ten minutes of fast walking will be sufficient for warming up.
The first few kilometres of the race will be sufficient for your warm-up.

To ensure you get an accurate time, you need to run a "traditional" session on the app when the race begins.

Don't set off too quickly to ensure you're not struggling over the final kilometres.
It's better to start slowly and speed up over the final 5 kilometres than the other way around!

Enjoy it as much as you can, even though you'll need to exert yourself a little to achieve success.

Take your place on the starting line around 10 minutes before the given start time.

During the trail, do not try to run at full pace. It is better to make yourself walk during the difficult passages and run when the terrain suits you best.

When the going gets tough, think about the sense of pride and joy you'll feel when you cross the finish line. You haven't done all this preparation just to stop at the very last minute!