Progressing on a hilly trail run - in 6 weeks

After a warm-up (20 minutes of jogging, GPP and 3 gradual accelerations), you will run for 30 seconds of hill training.
You will recover as you go back down to the start point, i.e. about 40 seconds.

You will repeat this exercise 12 times before doing a 10-minute warm-down.
Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.You must maintain the same normal stride that you would have on flat terrain.
Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without letting the hill get the better of you.
You will complete the repetitions at the equivalent of 105% of your VO2max.

The session will last about 1 hour.

Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for an hour while ensuring you can breathe easily at all times.
You should be able to speak while running.

If you have a heart rate monitor, you should stay in a zone of around 70% of max HR, without ever exceeding 75%.
Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 6 minutes and then jog very slowly for 2 minutes before starting again, completing a total of 3 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
The session will last about 1h10min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 85% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for 1 hour 15 minutes while breathing comfortably at all times.

You should be able to speak while running.

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

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 1 minute and then jog very slowly for 45 seconds before starting again, completing a total of 12 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will complete the repetitions at 100 to 105% of your VO2max.

The session will last about 1h10min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

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

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 6 minutes and then jog very slowly for 2 minutes before starting again, completing a total of 4 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
The session will last about 1h15min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 85% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for 1 hour 30 while ensuring you can breathe easily at all times.
You should be able to speak while running.

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

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)
You will need to keep hydrated on long runs, taking at least a mouthful every 20 minutes.
There are various drink-carrying solutions available: hand-held bottle, flexible bottles in the shorts, bottle-holder running belts or water bladders.

You will need to keep hydrated on long runs, taking at least a mouthful every 20 minutes. There are various drink-carrying solutions available: hand-held bottle, flexible bottles in the shorts, bottle-holder running belts or water bladders.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (30 minutes of jogging, GPP and 3 accelerations), you will run for 4 x 1 minute on a slope. You will recover as you calmly go back down to the start point, i.e. about 1 minute.
Along the same lines, you will follow this up with 4 x 45 seconds (50 seconds of recovery) to finish with 4 x 30 seconds (40 seconds of recovery).

Finish the session with a 15-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will do the 1-minute sections at 100-105% of your VO2max and the 45-second and 30-second sections at 105% of your VO2max.

The session will last about 1h15min.

Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.

Remember to hydrate as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

You will jog for an hour while ensuring you can breathe easily at all times.
You should be able to speak while running.

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

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 5 minutes and then jog very slowly for 2 minutes before starting again, completing a total of 5 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You must run for 5 minutes at the pace you think you can maintain on the day of the race.

The session will last about 1h10min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 85% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour 45 minutes while breathing comfortably at all times.
You should be able to speak while running.

On long runs, you should hydrate by drinking at least one mouthful every 20 minutes.
Make the most of this session to test your equipment (clothing, hydration).
Ideally, this session should be carried out in a natural environment, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

Make the most of this session to test your equipment (clothing, hydration).

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 1 minute and then jog very slowly for 40 seconds before starting again, completing a total of 6 repetitions.

After this, you will push yourself almost to the limit for 40 seconds and then jog very slowly for 30 seconds, completing a total of 6 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will complete the 1-minute section at 100-105% of your VO2max and the 40-second section at 105% of your VO2max.
The session will last about 1h05min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for 1 hour 15 minutes while breathing comfortably at all times.

You should be able to speak while running.

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

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit (85% of HR max) for 8 minutes and then jog very slowly for 2 minutes before starting again, completing a total of 4 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
The session will last about 1h25min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 85% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for 2 hours while breathing comfortably at all times.
You should be able to speak while running.

If you have a heart rate monitor, you should stay in a zone of around 65% of max HR, without ever exceeding 75%.

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)
You will need to keep hydrated on long runs, taking at least a mouthful every 20 minutes.
There are various drink-carrying solutions available: hand-held bottle, flexible bottles in the shorts, bottle-holder running belts or water bladders.

You will need to keep hydrated on long runs, taking at least a mouthful every 20 minutes. There are various drink-carrying solutions available: hand-held bottle, flexible bottles in the shorts, bottle-holder running belts or water bladders.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a 20-minute warm-up session (breathing easily at all times), you will run on slopes for 3 minutes.
You will recover by going back down to the start point, i.e. about 2 minutes.

You will then do 2 minutes going uphill,
once again recovering by returning to the start point (about 1min 30s).
You will finish with 1 minute going uphill and about 1 minute going downhill before a 10-minute warm-down on the flat.

You will do this series 3 times.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without letting the hill get the better of you.
Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.
You will complete the 3 minutes at between 90 and 95% of your VO2max, with the 2-minute section at 95% of your VO2max and the 1-minute section at 100-105% of your VO2max.

The session will last about 1h20min.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.
If there are no hills available, you can do this session on a treadmill by adjusting the incline.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for 1 hour 15 minutes while breathing comfortably at all times.

You should be able to speak while running.

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

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 6 minutes and then jog very slowly for 2 minutes before starting again, completing a total of 5 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
The session will last about 1h25min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 85% of your maximum heart rate.

Remember to hydrate as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

You will jog for 1 hour 15 minutes while breathing comfortably at all times.

You should be able to speak while running.

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

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)

Ideally, you should do this session outdoors, while staying on terrain that is suitable for running. If possible, you should alternate between surfaces and gradients (bridges, steps, parks, etc.)

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 12 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will do the repetitions at 105% of your VO2max.

The session will last about 1 hour.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will jog for 45 minutes while ensuring you can breathe easily at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

This should be an easy session!

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

Warm up as usual.

In order to get an accurate measure of your time, you will need to start a "standard" session when you cross the start line.

Do not start off too quickly as this could cause problems in the final kilometres.
It is better to start slowly and accelerate over the final 2 kilometres than the other way round!

Make the most of it even if you have to push yourself "a little" to succeed.
The warm-up will last about 30 minutes.

Take your position on the start line 5 to 10 minutes before the scheduled start time.
Make sure you are properly positioned in the starting pen according to your objectives and the opposition.

When the going gets tough think about the joy and pride you’ll feel when you cross the finishing line.You haven't done all this preparation to give up before the finish!