Finishing a mountain trail run - in 8 weeks

Intermediate 8 weeks 3x/week
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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.

You need to have Decathlon Coach application to launch this program !

Week 1 - Round 1: we begin gradually.

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.

  • 01. 1 hour of jogging on hilly ground
  • 02. 1:30 jogging on hilly ground
  • 03. 2 hours long outing on hilly ground

Week 2 - Cycle 1: working on altitude changes

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.

  • 04. 1:15 jogging on hilly ground 
  • 05. 3x 5 minutes on gradients
  • 06. road running for 2h30

Week 3 - Cycle 1: increasing the training load.

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!

  • 07. 1:30 jogging on hilly ground 
  • 08. 3x 8 min intervals
  • 09. road running for 3h

Week 4 - Regeneration week.

This week training becomes much lighter in order to recover from the endurance levels of the first training round.

  • 10. 1 hour of jogging on hilly ground
  • 11. 1 hour 15 min. of jogging on hilly ground
  • 12. rest

Week 5 - Round 2: maximum training load

Use the long weekend walks to test your equipment (shoes, textiles, bag, and poles) and your rehydration procedure.

  • 13. 1 hour of jogging on hilly ground
  • 14. 10 min + 8 min + 6 min intervals
  • 15. road running for 3h30

Week 6 - Cycle 2 : Reduce the training slightly

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!

  • 16. 1h30 of jogging on hilly ground
  • 17. 3 x 6min intervals
  • 18. road running for 2h30

Week 7 - Cycle 2 : Gradually reduce the training intensity

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.

  • 19. 1 hour with a faster 10 minutes
  • 20. 1h15 of jogging on hilly ground
  • 21. 1 hour of jogging on hilly ground

Week 8 - Recovery and competition.

The training is lightened so you arrive with freshness for the start of the race.

Do not do more than that to reassure you, it would be rather counter-productive!

  • 22. 30 minutes jogging
  • 23. rest
  • 24. warm-up for the day of the race

Coach advice

"You can participate in up to 42 km of trails and discover the mountains. This plan aims to allow you to finish your sessions whilst making the most of your run."
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