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Train hard race easy. This plan assumes that the athlete has a strong endurance base.
This plan assumes that the athlete has a strong endurance base.
Trail marathon training plan. Trail marathon training plan. Train hard race easy. The techniques and types of training runs in this trail marathon training plan should in some ways also apply for 10km 21km half marathons 30km and 50km races too the main differences will be the distances and time on feet for each training run.
You can use the exact same training plan as you would for a road marathon with the caveat that your long run should definitely be on the trails says jes woods a nike run club coach. Denise has created a 20 week trail marathon training plan for beginners. Available for download on training peaks it s designed for runners who are already averaging between 32 and 40 km per week and can comfortably run a 12 to 16 km long run each week.
It assumes people following it have a strong endurance base. For a comprehensive approach to your training you can simply follow one of these calendars. 12 week program for a half marathon trail run.
16 week program for a marathon trail run. Half marathon and marathon trail run training plans an initial physical assessment. A variety of running tempos and terrains.
Dynamic warm up along with post workout cooldown and stretching. Gradually building up mileage until you re at or near your event distance. Nutrition and hydration planning.
This trail marathon training plan is best for an athlete that has advanced experience with running. Examples could be experience in racing a half marathon or 25k distance. This plan is written to build speed and endurance in preparation for a dedicated racing effort.
In your training consider adding two to three days of strides per week consisting of 15 to 30 seconds fast on hills or flats. Ease into them to avoid pulling a muscle and focus on smooth form rather than sprinting like an ostrich with hemorrhoids. This plan assumes that the athlete has a strong endurance base.
Recommending that they can comfortably average a 20 25 mile week and comfortably run 8 10 miles. The plan allows for proper build up of weekly mileage and the longs runs following the 10 rule. This is one way to minimize injury.
Most runners get injured by doing too much too soon. Training plans and other training tips from trail runner magazine for all levels and distances including 5ks ultramarathons and everything in between. Printing this training plan and whacking it on your fridge will not in itself get you any closer to your 2014 gold rush marathon goals.
It is a good plan it s been developed with the expert advice of experienced and very successful gold rushers 2011 champion alternative course record holder and highly regarded endurance coach mike.