In order to follow this plan, you must have already completed several trail runs or be able to perform well over the half-marathon distance.
This progressive plan involving 5 training sessions a week includes 5 weeks of work and one light training week before the trail run.
Ideally, in order to spread out the sessions as much as possible, you will train on Tuesday, Wednesday, Thursday, Saturday and Sunday.
Even if you have easy access to hills, your "hill training" sessions should be on terrain on which you can run for most of the session.
The "triangle" session is specifically for trail running. It involves a series of uphill and downhill runs at race pace, in which the recovery is not done on the downhill section as you would in a standard hill training session. Rather, it is done when you have got back to the start point.
For short hill training sessions, try and find a regular gradient where you can push yourself without having to change speed during the climb.
Ideally, the gradient should be between 7 and 10% to avoid getting tired too quickly and disrupting your stride pattern.
Choose steady slopes with a good surface (tarmac road or trail with few stones) in order to ensure optimum grip with every stride – and those free from or with very few motor vehicles: it is preferable to be able to focus on the quality of your effort without being bothered constantly by other users of the trail.
Given the sequence of sessions and efforts made, a little fatigue may set in.
Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!
As you get nearer the event, the intensity of the training drops slightly so that the body can absorb the work done over the previous weeks.
The workload drops significantly so that you feel fresh for the start of the race.