In order to follow this plan, you should be able to run for 1 hour 30 without stopping or already have completed a half-marathon.
This 2 training sessions per week plan is organised into 2 cycles of 3 weeks, with one easing off week between the 2 cycles and another before the trail run itself.
You should ideally do one session in the middle of the week and the other at the weekend, to ensure they are optimally spaced out.
I can't guarantee that you will manage to run up all the slopes, but this plan should help you to finish without any mishaps.
Try to run outdoors as much as possible, alternating between surfaces.
You will thus get used to unstable terrain and strengthen your muscles naturally.
Your weekend run will include interval work, to work on changes of pace and improve your energy.
This week, you will do your first long run. You will need to keep hydrated during these sessions, 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 really ease off on training this week to recover from your efforts during the first cycle.
If you decide to invest in a pair of trail running shoes (which is highly recommended for greater grip and protection), it is high time you broke them in!
This week is the heaviest load in the training programme. As you string together your training sessions and the physical exertion required, you may start to get a little tired.
Look after yourself. Put on dry clothes after running, follow our nutritional advice, pay attention to personal hygiene and all will be well!
Penultimate week of training. The sessions are shorted to prevent fatigue.