Finishing a hilly trail run - in 8 weeks

You will complete an hour's run while ensuring you can breathe easily at all times.
You must be able to talk while you run.

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, alternating between surfaces and on undulating terrain is possible (bridges, steps, parks, etc.).

If the terrain forces you to walk at times (steep slope, unstable ground), so much the better!

You will thus strengthen your muscles naturally.

Ideally, you should do this session outdoors, alternating between surfaces and on undulating terrain is possible (bridges, steps, parks, etc.).

If the terrain forces you to walk at times (steep slope, unstable ground), so much the better!

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated.
You will be able to do a few stretches as soon as you finish.

You will run for 1 hour and 15 minutes while ensuring you can breathe easily at all times.
You must be able to talk while you run.

You should stay in a zone of around 70% of max HR, without ever exceeding 75%.

You should stay in a zone of around 70% of max HR, without ever exceeding 75%.

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated.
You will be able to do a few stretches as soon as you finish.

You will run for 1 hour 15 while ensuring you can breathe easily at all times.
You must be able to talk while you run.

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, alternating between surfaces and on undulating terrain is possible (bridges, steps, parks, etc.).

If the terrain forces you to walk at times (steep slope, unstable ground), so much the better!

You will thus strengthen your muscles naturally.

Ideally, you should do this session outdoors, alternating between surfaces and on undulating terrain is possible (bridges, steps, parks, etc.).

If the terrain forces you to walk at times (steep slope, unstable ground), so much the better!

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated. You will be able to do some stretches as soon as you have finished.

After a 50-minute jog, you will run quickly for 5 minutes (manage your efforts because you will need to keep an identical speed on all intervals), then recover for 5 minutes before starting again. You will do a total of 3 repetitions during the exercise.

Once the interval training is over, you will spend 15 minutes taking it easy with a gentle jog.

If you run with a heart rate monitor, the jogging pace should be around 65-70% of max HR, the fast minutes around 80% and the gentle jog around 60%.

On long sessions, you will need to keep hydrated, 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.

For the interval training, try and find a pace which allows you to complete the final repetition as fast as the first.
Ideally, you should run at 80% of max HR.

Remember to hydrate yourself as soon as the session is over. A short time later, you will be able to do some small stretches, without trying to overdo it, which might tear muscle fibres which have already been put to the test during your intensive exertion.

You will run for 1 hour 30 while ensuring you can breathe easily at all times.
You must be able to talk while you run.

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, alternating between surfaces and on undulating terrain is possible (bridges, steps, parks, etc.).

If the terrain forces you to walk at times (steep slope, unstable ground), so much the better!

You will thus strengthen your muscles naturally.

On long sessions, you will need to keep hydrated, 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 session, even if the intensity was not particularly high, don't forget to keep hydrated.
You will be able to do a few stretches as soon as you finish.

After a 1-hour jog, you will run quickly for 10 minutes (manage your efforts because you will need to keep an identical speed on all intervals), then recover for 10 minutes before starting again. In total, you will have repeated the exercise twice.

Once the interval training is over, you will spend 15 minutes taking it easy with a gentle jog.

If you run with a heart rate monitor, the jogging pace should be around 65-70% of max HR, the fast minutes around 80% and the gentle jog around 60%.

On long sessions, you will need to keep hydrated, 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.

For the interval training, try and find a pace which allows you to complete the final repetition as fast as the first.
Ideally, you should run at 80% of max HR.

Remember to hydrate yourself as soon as the session is over.
A short time later, you will be able to do some small stretches, without trying to overdo it, which might tear muscle fibres which have already been put to the test during your intensive exertion.

You will complete an hour's run while ensuring you can breathe easily at all times.
You must be able to talk while you run.

Ideally, you should do this session on undulating terrain, to strengthen your muscles naturally but also avoid the monotony of always following the same routes.

This session should be fun; don't hesitate to slow down if you need to.

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

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated.
You will be able to do a few stretches as soon as you finish.

You will jog for an hour while ensuring you can breathe easily at all times.
You must be able to talk while you run.

You should stay in a zone of around 70% of max HR, without ever exceeding 75%.

If you feel tired, you can reduce the length of the session

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

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated.
You will be able to do a few stretches as soon as you finish.

Ideally, you should do this session outdoors, alternating between surfaces and on undulating terrain is possible (bridges, steps, parks, etc.).

The objective of this session is to learn to run with the terrain. You will need to maintain a good pace on the slopes and technical sections, and take advantage of the easier sections to recover!

You will need to maintain a good pace on the slopes and technical sections, and take advantage of the easier sections to recover!

Remember to hydrate yourself at the end of the session.
You will be able to do a few stretches as soon as you finish.

You will run for 2 hours while ensuring you can breathe easily at all times.
You must be able to talk while you run.

On long sessions, you will need to keep hydrated, taking at least a mouthful every 20 minutes.

Your legs may feel a little heavy, so don't hesitate to ease the pace if you need to.

If you have a heart rate monitor, you should stay in a zone of around 65% of max HR, without ever exceeding 70%.

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated.
You will be able to do a few stretches as soon as you finish.

Ideally, you should do this session outdoors, alternating between surfaces and on undulating terrain is possible (bridges, steps, parks, etc.).

The objective of this session is to learn to run with the terrain. You will need to maintain a good pace on the slopes and technical sections, and take advantage of the easier sections to recover!

You will need to maintain a good pace on the slopes and technical sections, and take advantage of the easier sections to recover!

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated.
You will be able to do a few stretches as soon as you finish.

You will run for 2 hours 30, while ensuring you can breathe easily at all times.
You must be able to talk while you run.
If you have a heart rate monitor, you should stay in a zone of around 65% of max HR, without ever exceeding 70%.

On long sessions, you will need to keep hydrated, taking at least a mouthful every 20 minutes.

Use this session to test your equipment (clothing, hydration, etc.) with regard to the trail run itself.

What matters during this session is not the distance you cover, but your ability to run for 2h30 without needing to stop.

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated.
You will be able to do a few stretches as soon as you finish.

After running for 1h15 while breathing easily, you will do 10 minutes of fast running and 5 minutes of slow running.

If you run with a heart rate monitor, the 1h15 should be around 65-70% of max HR, the 10 fast minutes at around 85% and the 5 slow minutes at around 60%.

The 10 fast minutes are not a sprint! You must go as fast as possible while still feeling comfortable.

If you run with a heart rate monitor, you should stay in a zone of around 85% of max HR during the fast part.

It is vital that you hydrate yourself properly after the session, but also over the next few hours.
Water losses will be considerable and you will need to replenish them quickly
You will also be able to do a few gentle stretches at the end of your session.

You will run for 1 hour and 15 minutes while ensuring you can breathe easily at all times.
You must be able to talk while you run.

This session should be easy.

You should stay in a zone of around 70% of max HR, without ever exceeding 75%.

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated. You will be able to do some stretches as soon as you have finished.

You will run for 30 minutes while ensuring you can breathe easily at all times.
You must be able to talk while you run.

If necessary (fatigue, physical issues), you can shorten this session.

This session should be easy.

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

At the end of your session, even if the intensity was not particularly high, don't forget to keep hydrated.
You will be able to do a few stretches as soon as you finish.

To warm up, just do about 10 minutes of gentle running.
The first kilometres of your race will serve as a warm-up.

In order to have an accurate idea of your time, you will need to launch a 'classic' session on the app when you set off.

Don't set off too quickly to avoid problems over the last few kilometres.
It is better to start off gently and accelerate over the last 3 kilometres than the opposite!

Enjoy yourself, even if you will need to push yourself a little to succeed.

Take your place on the start line around ten minutes before the scheduled time.
During the race, don't try and run at all costs. It is better to walk during the difficult parts and run when the terrain is suitable.

During the difficult moments, just think how happy and proud you will be when you cross that finish line. You haven't done all this preparation to give up before the finish!