To follow this plan, you must be able to run for 2 hours without stopping or have already finished a half marathon or a trail run of 20 km.
This plan includes 3 workouts per week and is based on 2 cycles of 3 weeks with one relief week between the two cycles and another before the trail run.
Ideally, you will schedule your sessions on Thursday, Saturday and Sunday to distribute the best workouts but also to be able to accumulate the kilometres over a short period.
With this plan, you should be able to end your trail safely whilst making the most of your time on the mountain.
If you do not have enough altitude to make the sessions consistent in continuity, you can alternate between the climbs and descents for the indicated time or you can do the sessions on a treadmill whilst varying the inclination.
Even if you have easy access to the altitude, "rolling" runs must be done on ground: this will let you run during most of your outing.
For hillside work, try to find a regular slope that requires a smooth effort during the entire ascent.
Ideally the percentage will be between 5 and 7% so you don't tire too quickly and ruin your stride.
Opt for straight routes with a good surface (paved road or slightly pebbly paths) to find an efficient way with each stride – where there are few or no vehicles: it is better able to focus on the quality of your efforts unhindered at any time by other users.
With the sequence of sessions and efforts considered, a part of fatigue can set in.
Take care of yourself, put on dry clothes after running, follow our nutritional advice, watch your personal hygiene and everything will be fine!
This week training becomes much lighter in order to recover from the endurance levels of the first training round.
Use the long weekend walks to test your equipment (shoes, textiles, bag, and poles) and your rehydration procedure.
The training sessions, and effort you put in, mean that you may start to get tired.
Look after yourself, put on dry clothes after running, follow our nutritional advice, monitor your lifestyle and everything will be fine!
In the penultimate week of training the sessions are shortened to make sure you do not tire.
We take advantage of this to revitalize the training sessions.
We avoid large altitude changes to let the muscles recover.