Finishing a hilly tail run - in 12 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%.

When split running, your speed doesn’t really matter; the important thing is to be able to breathe easily: you should be able to talk 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%.

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 30-minute warm-up, you will run quickly for 4 minutes (manage your efforts because you will need to keep an identical speed on all intervals), then jog slowly for 4 minutes before starting again. You will do a total of 4 repetitions.

Once the interval training is over, you will spend 15 minutes taking it easy with a gentle jog.
You will thus recover more quickly and your body will be more able to accept the next training session.

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

For the interval training, try and find a pace which allows you to complete the final repetition as fast as the first.

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%.

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 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, etc.), 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 one hour and 30 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%.

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 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 some stretches as soon as you have finished.

After a 30-minute jog, you will run quickly for 6 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.

You will finish the session by taking it easy for 15 minutes.

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

The 6 fast minutes are not a sprint! You must go as fast as possible while still feeling comfortable.

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.

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, food, etc.) with regard to the trail run itself.

This session may be a little difficult, since you will have already been running the previous day. This is perfectly normal and should actually be the aim.
Feel free to slow down if you need to.

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.

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

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 a few stretches as soon as you finish.

After a 30-minute jog, you will run quickly for 8 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.

You will finish the session by taking it easy for 15 minutes.

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

The 8 fast minutes are not a sprint! You must go as fast as possible while still feeling comfortable.

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.

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.

Your session will last for 3h30 and alternate between walking (on slopes) and gentle running (on the flat and on descents).

Use this session to test your equipment (shoes, fabrics, bag or even poles) and your hydration regime.

And above all: don't forget to enjoy yourself! Make the most of your session without worrying about your speed or distance.

Getting started may be a bit tricky since you will have done a session just the day before.

Don't try and go too fast, especially on descents which can be hard on your muscles.

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 45 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%.

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 some stretches as soon as you have finished.

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.

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.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body assimilate 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 and 30 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%.

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.

After a 30-minute jog, you will run quickly for 8 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.

You will finish the session by taking it easy for 15 minutes.

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

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

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.

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.

Your session will last for 4 hours and alternate between walking (on slopes) and gentle running (on the flat and on descents).

Use this session to test your equipment (shoes, fabrics, bag or even poles) and your hydration regime.

And above all: don't forget to enjoy yourself! Make the most of your session without worrying about your speed or distance.

Getting started may be a bit tricky since you will have done a session just the day before.

Don't try and go too fast, especially on descents which can be hard on your muscles.

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 while breathing comfortably.
You should be able to talk while you are running.
This should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRMax, without ever exceeding 75%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

After a 30-minute jog, you will run quickly for 12 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.

You will finish the session by taking it easy for 15 minutes.

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

The 12 fast minutes are not a sprint! You must go as fast as possible while still feeling comfortable.

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.

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%.

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 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.

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.

After a 30-minute jog, you will run quickly for 8 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.

You will finish the session by taking it easy for 15 minutes.

If you run with a heart rate monitor, the warm-up should be around 65-70% of max HR, the 8 fast minutes at around 80% and the 15-minute gentle jog at around 60%.

The 8 fast minutes are not a sprint! You must go as fast as possible while still feeling comfortable.

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.

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

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.

Your session will last for 5 hours and alternate between walking (on slopes) and gentle running (on the flat and on descents).
As much as you can, try to do your running/hiking mix on terrain similar to that of the actual race. Take this opportunity to test your equipment and your feeding regime.

And above all: don't forget to enjoy yourself! Make the most of your session without worrying about your speed or distance.

Getting started may be a bit tricky since you will have done a session just the day before.

Don't try and go too fast, especially on descents which can be hard on your muscles.

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.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body assimilate 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 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 one hour and 30 minutes, while ensuring you can breathe easily at all times.
You must be able to talk while you run.

This session should be enjoyable.

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.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body assimilate 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 one hour and 30 minutes, 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%.

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.

After running for 30 minutes while breathing easily, you will do 15 minutes at a slightly faster pace. After 5 minutes of slow running, you will then start on the second series.

You will finish the session by taking it easy for 10 minutes.

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

The 15 fast minutes are not a sprint! You must go as fast as possible while still feeling comfortable. 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 one hour and 15 minutes, 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%.

The training 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.

Your session will last for 3h30 and alternate between walking (on slopes) and gentle running (on the flat and on descents).

If you have no slopes at all, you will need to make yourself walk for 10 minutes every 40 minutes. The goal of this exercise is to get you used to the transition between walking and running which you will need to accomplish during your trail run and which it is vital to master.

Use this session to test your equipment (shoes, fabrics, bag or even poles) and your hydration regime.

And above all: don't forget to enjoy yourself! Make the most of your session without worrying about your speed or distance.

If you have no slopes at all, you will need to make yourself walk for 10 minutes every 40 minutes. The goal of this exercise is to get you used to the transition between walking and running which you will need to accomplish during your trail run and which it is vital to master.

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 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%.

This session should be easy; 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.

After a 30-minute jog, you will run quickly for 6 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.

You will finish the session by taking it easy for 15 minutes.

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

The 6 fast minutes are not a sprint! You must go as fast as possible while still feeling comfortable.

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.

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 2 hours 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.

Feel free to slow down 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.

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.

You will run for 1 hour and 30 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%.

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 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.

Rest.
No running in this slot.
Stay at home and get some rest.

The purpose of this rest is to help your body assimilate the work you have done over the previous weeks.

Next weekend, you are going to spend half a day on the trails, so you need to be well rested before you start!

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!

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body assimilate 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 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.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body assimilate 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!

To warm up, just do around ten minutes, alternating between power walking and 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 5 kilometres than the opposite!

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

Check that you have the equipment specified by the race organiser and take your place at the start line 10 to 15 minutes before the scheduled time.

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!