Progressing on a mountain trail run - in 6 weeks

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 monitor, you should stay in a zone of 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.

After a warm-up (20 minutes of jogging, GPP and 3 gradual accelerations), you will run for 30 seconds of hill training.
You will recover as you go back down to the start point, i.e. 40 seconds.

You will repeat this exercise 12 times before doing a 10-minute warm-down.
Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.You must maintain the same normal stride that you would have on flat terrain.
Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without letting the hill get the better of you.
You will complete the repetitions at the equivalent of 105% of your VO2max.

The session will last about 1 hour.

Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.

Remember to take on fluids as soon as you finish the session.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

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 warm-up, during which you can breathe comfortably, some GPP exercises and 3 gradual accelerations, you will run for 6 minutes on a slope at 85% of your maximum heart rate.
Walk for 2 minutes to recover, preferably while still going uphill.
If the slope is not long enough to do this, go back down while walking for 2 minutes.

You will repeat this exercise 3 times before taking it easy for 10 minutes while gently walking down the hill.

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 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 jog for 1 hour 30 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 stay in a zone at about 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.

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

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 15 minutes while breathing comfortably at all times.

You should be able to speak while running.
Ideally, you should complete this session outdoors, alternating between different surfaces but staying on terrain that will allow you to keep running.
You must force yourself to keep up a fast pace when going uphill and stay relaxed when going downhill.

You must force yourself to keep up a fast pace when going uphill and stay relaxed when going downhill.

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 warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 1 minute and then jog very slowly for 45 seconds before starting again, completing a total of 12 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will complete the repetitions at 100 to 105% of your VO2max.

The session will last about 1h10min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

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 jog for 1 hour while breathing comfortably at all times.

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

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
It must be an easy session.

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 a slope at 85% of your maximum heart rate for 6 minutes.
You will immediately follow this by going downhill at a fast pace.
When you are back at the starting point, you will jog on the flat to recover.
In total, the descent and recovery will last 6 minutes.

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

The session will last about 1h25min.

The uphill and downhill sections succeed each other at race pace. The recovery will be done after the descent, once you have returned to the start point.

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 jog for 1 hour 45 minutes while breathing comfortably at all times.

You should be able to speak 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%.
Ideally, you should complete this session outdoors, alternating between different surfaces but staying on terrain that will allow you to keep running.
On long runs, you should hydrate by drinking at least one mouthful every 20 minutes.
Use this session to test your equipment (clothing, hydration, etc.) with regard to the trail run itself.

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 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 stay in a zone of 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.

After a warm-up (30 minutes of jogging, GPP and 3 accelerations), you will run for 4 x 1 minute on a slope. You will recover as you calmly go back down to the start point, i.e. 1 minute.
Along the same lines, you will follow this up with 4 x 45 seconds (50 seconds of recovery) to finish with 4 x 30 seconds (40 seconds of recovery).

Finish the session with a 15-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will do the 1-minute sections at 100-105% of your VO2max and the 45-second and 30-second sections at 105% of your VO2max.

The session will last about 1h15min.

Try to find a slope with a regular 5 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.

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 jog for 1 hour while breathing comfortably at all times.

You should be able to speak 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%.

This 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.
Walk for 2 minutes to recover, preferably while still going uphill.If this is not possible, you can recover by walking for 2 minutes going downhill.

You will repeat this exercise 5 times before warming down by slowly walking down the hill (about 20 minutes).

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without letting the hill get the better of you.
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).

You must run for 5 minutes at the pace you think you can maintain on the day of the race.

The session will last about 1h40min.

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 jog for 2 hours while breathing comfortably at all times.

You should be able to speak while running.

If you have a heart rate monitor, you should stay in a zone of around 65% 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.
On long sessions, you will need to keep hydrated, taking at least a mouthful every 20 minutes.

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

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 15 minutes while breathing comfortably at all times.

You should be able to speak while running.
Ideally, you should complete this session outdoors, alternating between different surfaces but staying on terrain that will allow you to keep running.
You must force yourself to keep up a fast pace when going uphill and stay relaxed when going downhill.

You must force yourself to keep up a fast pace when going uphill and stay relaxed when going downhill.

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 warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 1 minute and then jog very slowly for 45 seconds before starting again, completing a total of 6 repetitions.

After a 4-minute recovery, you will start again, this time with 40 seconds of running and 30 seconds of recovery, completing a total of 6 repetitions as before.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will complete the 1-minute sections at 100-105% of your VO2max and the 40-second sections at 105% of your VO2max.

The session will last about 1h10min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% of your maximum heart rate.

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 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 stay in a zone of 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.
This 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 a slope at 85% of your maximum heart rate for 8 minutes.
You will immediately follow this by going downhill at a fast pace.
When you are back at the starting point, you will jog on the flat to recover.
In total, the descent and recovery will last 8 minutes.

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

The session will last about 2 hours.

The uphill and downhill sections succeed each other at race pace. The recovery will be done after the descent, on the flat.

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 jog for 2 hours 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 stay in a zone of 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.
On long runs, you should hydrate by drinking at least one mouthful every 20 minutes.
Make the most of this session to test your equipment (clothing, hydration).

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

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 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 stay in a zone of 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will start with 3 minutes of hill training. You will go down to your start point while recovering (2 minutes) and complete 2 minutes of hill training. Following another recovery period going downhill (1min 30s), you will finish with 1 minute on a slope.
This forms the first series.

After 5 minutes of recovery, you will repeat this twice, for a total of 3 series.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will complete the 3 minutes at between 90 and 95% of your VO2max, with the 2-minute section at 95% of your VO2max and the 1-minute section at 100-105% of your VO2max.

The session will last about 1h25min.

Try to find a slope with a regular 7 to 10% gradient and a regular recovery. This is so that you can concentrate on your effort.

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 jog for 1 hour while breathing comfortably at all times.
You should be able to speak while running.

If you are running with a heart rate monitor, you should be at about 70% of your maximum heart rate, without exceeding 75%.

This 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 warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 5 x 6 minutes at a pace that is slightly faster than your jogging pace with 2 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.

Ideally, you should do this session with a heart rate monitor.
During the warm-up, you will be at 70% of your maximum heart rate, with the fast sections at 85% and the recovery at 65%.

The session will last about 1h25min.

Ideally, you should do this session with a heart rate monitor.
During the warm-up, you will be at 70% of your maximum heart rate, with the fast sections at 85% and the recovery at 65%.

Remember to hydrate immediately after finishing the session
.A little later, you can do a few 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 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 stay in a zone of 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 12 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.
You will do the repetitions at 105% of your VO2max.

The session will last about 1 hour.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

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 45 minutes while ensuring you can breathe easily at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

This 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 4 minute recovery period you will repeat this.

You will finish the session with a 5 minute cool-down.

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 pulling the muscle fibres that have already worked very intensively.

Warm up as usual.

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 kilometres than the other way round!

Make the most of it even if you have to push yourself "a little" to succeed.
The warm-up will last about 35 minutes.

Take your position on the start line 5 to 10 minutes before the scheduled start time.
Depending on your level of ability, the opposition and the route, put some thought into where you should position yourself in the starting pen.

Warning: the first few rows tend to start much too quickly!

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 this preparation to not give your best!