Completing a hilly trail run - in 8 weeks

You will run 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 keep to around 70% of max HR, without ever exceeding 75%.
Ideally, this session should be done outdoors, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

If the terrain forces you to walk some of the time (e.g. steep slopes, uneven ground), so much the better!
As a result, you’ll benefit from the work of strengthening your muscles naturally.

Ideally, this session should be carried out in a natural environment, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

If the terrain forces you to walk some of the time (e.g. steep slopes, uneven ground), so much the better!

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 do one hour and 30 minutes of running while breathing comfortably.
You should be able to speak while you run.

If you use a heart rate monitor, you should keep to around 70%, and never go beyond 75%.
Ideally, this session should be carried out in a natural environment, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

If the terrain forces you to walk some of the time (e.g. steep slopes, uneven ground), so much the better!

As a result, you’ll benefit from the work of strengthening your muscles naturally.

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 run for 1 hour 45 minutes while breathing comfortably at all times.
You should be able to speak while running.
If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

On long runs, you should hydrate by drinking at least one sip 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.

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 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 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, this session should be done outdoors, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

If the terrain forces you to walk some of the time (e.g. steep slopes, uneven ground), so much the better!
As a result, you’ll benefit from the work of strengthening your muscles naturally.

Ideally, this session should be carried out in a natural environment, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

If the terrain forces you to walk some of the time (e.g. steep slopes, uneven ground), so much the better!

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 30 minutes of jogging, you are going to run faster for 6 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and recover for 3 minutes while walking actively before you start again. You will do a total of three repetitions of this exercise.

This exercise is designed to help you get used to running efficiently after a walking section, just as you’ll likely encounter during your trail run.

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

If you monitor your heart rate while you run, the warm-up should be around 65-70% of max HR, the faster minutes around 80% and the cool-down at around 60%.
The day's session will last about 1h10min.

The 6 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed
(around 80% max HR).

The walking phases should be active. The goal of this exercise is to get you accustomed to running efficiently after an active walking phase.

Remember to hydrate immediately after finishing the sessionA 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 run for 2 hours while breathing comfortably at all times.

You should be able to speak while running.

On long runs, you should hydrate by drinking at least one sip every 20 minutes.
Use this session to test your equipment (clothing, hydration).

Feel free to slow down if you feel the need.

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 run for 1 hour 15 minutes while breathing comfortably.
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%.

It should be an easy session.

If you have a heart rate monitor, you should keep to around 70% of max HR, 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 keep to around 70% of max HR, without ever exceeding 75%.
Ideally, this session should be done outdoors, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

If the terrain forces you to walk some of the time (e.g. steep slopes, uneven ground), so much the better!
As a result, you’ll benefit from the work of strengthening your muscles naturally.

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 30 minutes of jogging, you are going to run fast for 8 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and walk actively for 3 minutes before you start again. You will do a total of three repetitions of this exercise.

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

If you monitor your heart rate while you run, the warm-up should be around 65-70% of max HR, the faster minutes around 80% and the cool-down at around 60%.
The day's session will last about 1h15.

The 8 fast minutes are not a sprint! You must speed up, while staying relaxed
(around 80% max HR).

The walking phases should be active. The goal of this exercise is to get you accustomed to running efficiently after an active walking phase.

Remember to hydrate as soon as the session is over. 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 run for 2h15min while breathing comfortably at all times.

You should be able to speak while running.
If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

On long runs, you should hydrate by drinking at least one sip every 20 minutes.

Use 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.

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 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.

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 15 minutes while breathing comfortably.
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%.

It should be an easy session.

If you have a heart rate monitor, you should keep to around 70% of max HR, 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 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.

After 30 minutes of jogging, you are going to run faster for 10 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and recover for 3 minutes while walking actively before you start again. You will do a total of three repetitions of this exercise.

This exercise is designed to help you get used to running efficiently after a walking section, just as you’ll likely encounter during your trail run.

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

If you monitor your heart rate while you run, the warm-up should be around 65-70% of max HR, the faster minutes around 80% and the cool-down at around 60%.
The day's session will last about 1h20min.

The 10 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed
(around 80% max HR).

The walking phases should be active. The goal of this exercise is to get you accustomed to running efficiently after an active walking phase.

Remember to hydrate immediately after finishing the sessionA 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 run for 2 hours 30 minutes while breathing comfortably at all times.

You should be able to speak while running.
If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

On long runs, you should hydrate by drinking at least one sip every 20 minutes.
Use this session to test your equipment (clothing, hydration).
Ideally, do this session on terrain similar to what you'll face in your target race.

This session may be a little challenging since you went running the day before. This is normal, indeed it is the purpose of the session.
Feel free to slow down if needed.

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 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, this session should be done outdoors, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

If the terrain forces you to walk some of the time (e.g. steep slopes, uneven ground), so much the better!

Ideally, this session should be carried out in a natural environment, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

If the terrain forces you to walk some of the time (e.g. steep slopes, uneven ground), so much the better!

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, you are going to run fast for 6 minutes (make sure you pace yourself, as you will have to try and maintain the same speed for each interval), and walk actively for 3 minutes before you start again. You will do a total of 4 repetitions.
Finish with a 10-minute warm-down while running slowly.

This exercise is designed to help you get used to running efficiently after a walking section, just as you’ll likely encounter during your trail run.

If you monitor your heart rate while you run, the warm-up should be around 65-70% of max HR, the faster minutes around 80% and the cool-down at around 60%.
The day's session will last about 1h20min.

This exercise is designed to help you get used to running efficiently after a walking section, just as you’ll likely encounter during your trail run.

If you monitor your heart rate while you run, the jogging pace should be around 65-70% of max HR, the 4 fast minutes around 80% and the cool-down at around 60%.

Remember to stay hydrated 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 run for 2h15min while breathing comfortably at all times.

You should be able to speak while running.
If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

On long runs, you should hydrate by drinking at least one sip every 20 minutes.
Use this final long session to test your equipment (clothing, bag) and your hydration strategy.

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 run for 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 keep to around 70% of max HR, without ever exceeding 75%.
Ideally, this session should be carried out in a natural environment, on varied surfaces and on a hilly terrain if possible (think about using bridges, stairs, parks etc.).

If the terrain forces you to walk some of the time (e.g. steep slopes, uneven ground), so much the better!
As a result, you’ll benefit from the work of strengthening your muscles naturally.

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 jog, you will run fast for 10 minutes.

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

If you monitor your heart rate while you run, the warm-up should be around 65-70% of max HR, the 10 fast minutes around 80% and the cool-down at around 60%.

The 10 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed.

If you monitor your heart rate while you run, the warm-up should be around 65-70% of max HR, the 10 fast minutes around 80% and the cool-down at around 60%.

Remember to hydrate immediately after finishing the sessionA 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 sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.
It should be an easy session.

If needed (fatigue, physical issues), you can shorten or even skip this 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 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 must be an enjoyable session.
If needed (fatigue, physical issues), you can shorten or even skip this 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.

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 needed (fatigue, physical issue), you can shorten this session.

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.

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 by alternating walking and running for 30 minutes.

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 5 kilometres than the other way round!

Make the most of it even if you have to push yourself "a little" to succeed.

Take your position on the start line 5 to 10 minutes before the scheduled start time.
Avoid positioning yourself in the first few lines so as not to start too fast.
Don't position yourself at the back of the pack either to avoid getting stuck at the first obstacle.

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!