Completing a mountain trail run - in 8 weeks

You will run for 1 hour outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the climbs, and you can take advantage of the downhills to bring it down.

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.

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

You should be able to speak while running.

It 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%.

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.

You will run for 1 hour 30 minutes while breathing comfortably at all times.
You should be able to speak while running.

If you have a heart rate monitor, you should keep to around 70% of max HR, without ever exceeding 75%.
Ideally, you should complete this session outdoors, alternating between different surfaces but staying mostly on terrain that will allow you to keep running.

During long sessions, you should stay hydrated by drinking at least a sip of water every 20 minutes.
There are various options for carrying your drink: a water bottle in your hand, a soft flask in your shorts, a water bottle carrier belt or water bag.

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.

You will jog for 1 hour and 30 minutes, while ensuring you can breathe easily at all times.

You should be able to speak while running.
You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

The start of the session might be a little challenging since you had a solid workout the day before.
It's normal—don't try to go too fast, just try to keep going for 1h30min without stopping.

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.

You will run for 1 hour outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the climbs, and you can take advantage of the downhills to bring it down.

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.

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

After a 30-minute warm-up session (breathing easily at all times), you will run on slopes for 5 minutes.
You will recover by going back down to the start point, i.e. about 3 minutes 30.

You will repeat this exercise 3 times before taking it easy for 10 minutes.

The gradient should range from 8 and 15% with the option to change location for each session of this type so that there is a variety of gradients (more or less steep) and surfaces (more or less challenging).
The day's session will last about 1h05min.

The gradient should range from 8 and 15% with the option to change location for each session of this type so that there is a variety of gradients (more or less steep) and surfaces (more or less challenging).

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 go for a 2.5-hour mountain run alternating between walking (uphill) and easy running (on flat terrain and downhill).

Use this session to test your equipment (shoes, clothing, bag and possibly poles) and your hydration strategy.
And most importantly: enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

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.

You will run for 1 hour outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the climbs, and you can take advantage of the downhills to bring it down.

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.

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

It should be an enjoyable 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.

After a 30-minute warm-up session (breathing easily at all times), you will run on slopes for 8 minutes.
You will recover by going back down to the start point, i.e. about 5 minutes.

You will repeat this exercise 3 times before taking it easy for 10 minutes.

The gradient should range from 8 and 15% with the option to change location for each session of this type so that there is a variety of gradients (more or less steep) and surfaces (more or less challenging).
The day's session will last about 1h20min.

The gradient should range from 8 and 15% with the option to change location for each session of this type so that there is a variety of gradients (more or less steep) and surfaces (more or less challenging).

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 do a 3-hour session, alternating between walking (uphill) and easy running (on flat terrain and downhill).

Use this session to test your equipment (shoes, clothing, bag and possibly poles) and your hydration strategy.
And most importantly: have fun! Enjoy this session without worrying about speed or distance.

Getting started might be a little challenging given that you have already done a session the day before.

Do not try to go too fast, especially on downhill sections which can be very taxing on your muscles.

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.

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 keep to around 70% of max HR, without ever exceeding 75%.
Ideally, you should complete this session outdoors, alternating between different surfaces but staying on terrain that will allow you to keep running.

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!

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 keep to around 70% of max HR, without ever exceeding 75%.
Ideally, you should complete this session outdoors, alternating between different surfaces but staying on terrain that will allow you to keep running.

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!

You will run for 1 hour outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of your max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

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.

You will run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.
You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

It should be an easy session.

You'll stay at about 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 30-minute warm-up session (breathing easily at all times), you will run on slopes for 10 minutes.
You will recover by going back down to the start point, i.e. about 6 minutes 30 seconds.

You will then run for 8 minutes uphill,
with recovery consisting of returning to the start point (about 5 minutes).

You will finish with 6 minutes going uphill and about 4 minutes going downhill before a 10-minute warm-down on the flat.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

The gradient should range from 8 and 15% with the option to change location for each session of this type so that there is a variety of gradients (more or less steep) and surfaces (more or less challenging).
The day's session will last about 1h20min.

The gradient should range from 8 and 15% with the option to change location for each session of this type so that there is a variety of gradients (more or less steep) and surfaces (more or less challenging).

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 do a 3.5-hour session, alternating between walking (uphill) and easy running (on flat terrain and downhill).

Use this session to test your equipment (shoes, clothing, bag and possibly poles) and your hydration strategy.
And most importantly: have fun! Enjoy this session without worrying about speed or distance.

Getting started might be a little challenging given that you have already done a session the day before.

Do not try to go too fast, especially on downhill sections which can be very taxing on your muscles.

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.

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

It 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.

You will run for 1 hour outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

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 30-minute warm-up session (breathing easily at all times), you will run on slopes for 6 minutes.
You will recover by going back down to the start point, i.e. about 4 minutes.

You will repeat this exercise 3 times before taking it easy for 10 minutes.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

The gradient should range from 8 and 15% with the option to change location for each session of this type so that there is a variety of gradients (more or less steep) and surfaces (more or less challenging).
The day's session will last about 1h10min.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

The gradient should range from 8 and 15% with the option to change location for each session of this type so that there is a variety of gradients (more or less steep) and surfaces (more or less challenging).

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 go for a 2.5-hour mountain run alternating between walking (uphill) and easy running (on flat terrain and downhill).

Use this session to test your equipment (shoes, clothing, bag and possibly poles) and your hydration strategy.
And most importantly: enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

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.

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

It 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.

After a 40-minute warm-up session (breathing easily at all times), you will run at a faster pace than your jogging pace for 10 minutes.
Finish with a 10-minute warm-down.
The ideal approach is to run based on your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 10 minutes at faster pace at 85 - 90%, and the warm-down between 60 and 65%.

The ideal approach is to run based on your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 10 minutes at faster pace at 85 - 90%, and the warm-down between 60 and 65%.

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.

You will run for 1 hour outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of your max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the climbs, and you can take advantage of the downhills to bring it down.

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.

You will jog for 45 minutes 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 keep to around 70% of your max HR, without ever exceeding 75%.

It should be an easy session.
Ideally, you should complete this session outdoors, alternating between different surfaces but staying on terrain that will allow you to keep running.

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!

You will jog for 30 minutes 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 keep to around 70% of your max HR, without ever exceeding 75%.

It should be an easy session.

The running phase must always be done at “easy breathing pace”, which is the pace at which you can talk while running. There's nothing to gain by running faster!
If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%.

It is very important to take on plenty of fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replaced quickly to ensure you're in peak condition for the competition.

You can also do some light stretching at the end of your training.

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!

You will warm up as you do usually.

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.

Arrive at the starting line ten minutes before the scheduled time.
Don’t try to run at all costs during the trail.It’s better to walk during the difficult sections and run when the terrain allows you to.

Avoid positioning yourself in the first few lines so as not to start too fast, but don't place yourself at the end of the pack either.

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 these weeks of work to stop before the end!