Finishing a hilly trail run - in 8 weeks

You will perform an hour of running still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

Wherever the ground means that you must walk for a moment (steep slope, unstable surfaces), so much the better!

This will strengthen your muscles naturally.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

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

You will carry out a session of 1 hour 30 minutes whilst still breathing easily. You should be able to talk at all times when running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You will stay at around 70% of your HRMax, and never exceed 75%.

At the end of your session, even it wasn't very intensive, remember to hydrate yourself; you can also do some stretching when you finish.

You will do a 2 hour run while still breathing easily.
You should be able to talk while you are running.

If you have a heart rate monitor you should stay at around 70% of your HRMax, and never exceed 75%.

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

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

You will perform an hour and 15 minute run still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

Wherever the ground means that you must walk for a moment (steep slope, unstable surfaces), so much the better!

This will strengthen your muscles naturally.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

At the end of your session, even it wasn't very intensive, remember to hydrate yourself; you can also do some stretching when you finish.

After jogging for 40 minutes, you will run quickly for 6 minutes (control your effort as you must keep the speed up in all the segments) then you will walk for 3 minutes before restarting. You will do a total of 3 repetitions of this exercise.

When you have finished the segment you will have 10 minutes to return to normal and run slowly.

If you run using a heart monitor, the jogging will allow you to be around 65-70% cardio, 6 minutes quick at around 80%, and to return to normal at around 60% cardio.

For the interval, try to find a pace which lets you achieve your last rep as quickly as the first. Ideally you will run at 80% HRMax.

Remember to hydrate yourself properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

You're going to run for 2 hour and 15 minutes, ensuring you can breathe easily throughout. You need to be able to speak while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRMax, and never exceed 70%.

During long runs it's essential to stay hydrated by drinking at least one sip every 20 minutes.

This session may be a bit difficult because you already ran yesterday. It's quite normal and it's deliberate.
Remember to slow down if you need to.

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

You will perform an hour and 30 minutes run still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

Wherever the ground means that you must walk for a moment (steep slope, unstable surfaces), so much the better!

This will strengthen your muscles naturally.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

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

After jogging for 50 minutes, you will run quickly for 8 minutes (control your effort as you must keep the speed up in all the segments) then you will walk for 3 minutes before restarting. You will do a total of 3 repetitions of this exercise.

When you have finished the segment you will have 10 minutes to return to normal and run slowly.

If you run using a heart monitor, the jogging will allow you to be around 65-70 beats per minutes, 8 minutes quick at around 80% and to return to normal at around 60% cardio.

In longer runs you must hydrate yourself with a minimum of a mouthful every 20 minutes. There are various solutions to transport your drink: hand-held, sports flask, water belt or a water bag.

For the interval, try to find a pace which lets you achieve your last rep as quickly as the first. Ideally you will run at 80% HRMax.

Remember to hydrate yourself properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

You will do a 2 hour and 30 min run while still breathing easily.
You should be able to talk while you are running.

If you have a heart rate monitor you should stay at around 65% of your HRMax, and never exceed 70%.

This session may be a bit difficult because you already ran yesterday. It's quite normal and it's deliberate.
Remember to slow down if you need to.

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

You will perform an hour of running still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

Wherever the ground means that you must walk for a moment (steep slope, unstable surfaces), so much the better!

This will strengthen your muscles naturally.

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

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

You will perform an hour and 15 minutes run still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

Wherever the ground means that you must walk for a moment (steep slope, unstable surfaces), so much the better!

This will strengthen your muscles naturally.

Change your surroundings when you want!

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

At the end of your session, even it wasn't very intensive, remember to hydrate yourself; you can also do some stretching when you finish.

Rest.
No running in this slot.
Stay at home and rest
The aim of this rest is to help your body to assimilate the work undertaken during the previous weeks.

Stay at home and rest. Take advantage of this time to read our advice!

Don't run and rest. Take advantage of this time to read our advice!

You will perform an hour and 30 minute run still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

Wherever the ground means that you must walk for a moment (steep slope, unstable surfaces), so much the better!

This will strengthen your muscles naturally.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

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

After jogging for 50 minutes, you will run quickly for 10 minutes (control your effort as you must keep the speed up in all the segments) then you will walk for 3 minutes before restarting. You will do a total of 3 repetitions of this exercise.

When you have finished the segment you will have 10 minutes to return to normal and run slowly.

If you run using a heart monitor, the jogging will allow you to be around 65-70% of beats per minutes, 8 minutes quick at around 80% and to return to normal at around 60% cardio.

In longer runs you must hydrate yourself with a minimum of a mouthful every 20 minutes. There are various solutions to transport your drink: hand-held, sports flask, water belt or a water bag.

For the interval, try to find a pace which lets you achieve your last rep as quickly as the first. Ideally you will run at 80% HRMax.

It’s very important to hydrate yourself well after the session, but also over the subsequent hours. Water loss is significant and it needs to be quickly replenished
You can also do some light stretching after your workout.

You're going to run for 2 hour and 45 minutes, ensuring you can breathe easily throughout. You need to be able to speak while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRMax, and never exceed 70%.

During long runs it's essential to stay hydrated by drinking at least one sip every 20 minutes.

This session may be a bit difficult because you already ran yesterday. It's quite normal and it's deliberate.
Remember to slow down if you need to.

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

You will perform an hour and 15 minutes run still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You should do this session preferably outdoors, on differing surfaces and if possible on hilly terrain (think about bridges, steps, parks, etc.).

Wherever the ground means that you must walk for a moment (steep slope, unstable surfaces), so much the better!

This will strengthen your muscles naturally.

Vary your location at any time!

If you have a heart monitor, you will remain in the zone around 70% and never exceed 75%.

At the end of your session, even it wasn't very intensive, remember to hydrate yourself; you can also do some stretching when you finish.

After jogging for 40 minutes, you will run quickly for 6 minutes (control your effort as you must keep the speed up in all the segments) then you will walk for 3 minutes before restarting. You will do a total of 4 repetitions of this exercise.

When you have finished the segment you will have 10 minutes to return to normal and run slowly.

If you run using a heart monitor, the jogging will allow you to be around 65-70% of your beats per minutes, 8 minutes quick at around 80% and to return to normal at around 60% cardio.

In longer runs you must hydrate yourself with a minimum of a mouthful every 20 minutes. There are various solutions to transport your drink: hand-held, sports flask, water belt or a water bag.

For the interval, try to find a pace which lets you achieve your last rep as quickly as the first. Ideally you will run at 80% HRMax.

Remember to hydrate yourself properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

You're going to run for 2 hour and 15 minutes, ensuring you can breathe easily throughout. You need to be able to speak while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRMax, and never exceed 70%.

During long runs it's essential to stay hydrated by drinking at least one sip every 20 minutes.

This session may be a bit difficult because you already ran yesterday. It's quite normal and it's deliberate.
Remember to slow down if you need to.

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

After running 40 minutes while breathing easily you will move straight on to 10 minutes of faster running.

You will finish the session with an 8 minute cool-down.

If you run with a heart rate monitor the 40 minutes should be at around 65 - 70% of your HRMax, the 10 slow minutes at around 60%

The 10 minutes of fast running are not a sprint. You simply need to run a little faster but you should still be able to breathe easily.

If you use a heart rate monitor, during the fast section you should stay in the zone corresponding to roughly 85% of your max hr.

Make sure you drink plenty of water at the end of the session. A short while afterwards, you can do some gentle stretching, but don't overdo this as it risks tearing the muscle fibres that have already worked very intensively

You will perform an hour and 15 minutes run still breathing easily.
You must be able to talk whilst running.

If you have a heart monitor, you must stay in an area around 70% cardio and never exceed 75% cardio.

You will stay at around 70% of your HRMax, and never exceed 75%.

At the end of your session, even it wasn't very intensive, remember to hydrate yourself; you can also do some stretching when you finish.

You will do a 1 hour run while still breathing easily.
You should be able to talk while you are running.

If you have a heart rate monitor you should stay at around 70% of your HRMax, and never exceed 75%.

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

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

You will run for 30 minutes while still breathing comfortably. You should be able to talk while you are running.

If required (tiredness, physical issue) you can reduce this session.

It must be an easy session.

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

At the end of your session, even it wasn't very intensive, remember to hydrate yourself; you can also do some stretching when you finish.

Rest.
No running in this slot.
Stay at home and rest
The aim of this rest is to help your body to assimilate the work undertaken during the previous weeks.

Stay at home and rest. Take advantage of this time to read our advice!

Don't run and rest. Take advantage of this time to read our advice!

Around ten minutes of fast walking will be sufficient for warming up.
The first few kilometres of the race will be sufficient for your warm-up.

To ensure you get an accurate time, you need to run a "traditional" session on the app when the race begins.

Don't set off too quickly to ensure you're not struggling over the final kilometres.
It's better to start slowly and speed up over the final 3 kilometres than the other way around!

Enjoy it as much as you can, even though you'll need to exert yourself a little to achieve success.

Take your place on the starting line around 10 minutes before the time given

During the trail, do not look to give your all to run. It is better to walk when the ground is tricky and run when the ground was read for such.

When the going gets tough, think about the sense of pride and joy you'll feel when you cross the finish line. You haven't done all this preparation just to stop at the very last minute!