Finishing a hilly trail run - in 12 weeks

You will run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After a 40-minute warm-up, you are going to run fast for 4 minutes (make sure you pace yourself, as you will have to try and maintain the same speed for each interval), and jog for 4 minutes before you start again. You will do a total of 4 repetitions.

Once you have finished the interval, you will do 15 minutes of slow jogging to cool down.

This is so that you recover more quickly and your body will cope with the following session better.

If you monitor your heart rate while you run, the warm-up should be around 65-70% of max HR, the fast minutes around 80% and the cool-down at around 60%.
The day's session will last about 1h25min.

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

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 bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself.

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 and 30 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After 50 minutes of jogging, you are going to run fast for 6 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and recover for 5 minutes before you start again. You will do a total of three repetitions of this exercise.

You will finish the session with a 15-minute warm-down.

If you monitor your heart rate while you run, the warm-up should be around 65-70% of max HR, the fast minutes around 80% and the cool-down at around 60%.
The day's session will last about 1h35min.

The 6 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed.

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).

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 run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as 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 recover for 5 minutes before you start again. You will do a total of three repetitions of this exercise.

You will finish the session with a 15-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 day's session will last about 1h20.

The 8 fast minutes are not a sprint! You must speed up, while staying relaxed.

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

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

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

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

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

You will run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as 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 one hour while breathing comfortably at all times.
You should be able to speak while running.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

This session should be enjoyable, so feel free to slow down if you feel the need.

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 45 minutes 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 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.

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 recover for 5 minutes before you start again. You will do a total of three repetitions of this exercise.

You will finish the session with a 15-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 1h25min.

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

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 do a 4-hour session, alternating between walking (uphill) and easy running (on flat terrain and downhill).

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

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

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

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

You will run for 1 hour 30 minutes while breathing comfortably at all times.

You should be able to speak while running.

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

It should be an easy session.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After 50 minutes of jogging, you are going to run fast for 6 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and recover for 5 minutes before you start again. You will do a total of three repetitions of this exercise.

You will finish the session with a 15-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 1 hour and 50 minutes.

The 12 fast minutes are not a sprint! You must speed up, while staying relaxed.

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 1 hour and 30 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

You will do one hour and 15 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 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 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!

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as 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 recover for 5 minutes before you start again. You will do a total of three repetitions of this exercise.

You will finish the session with a 15-minute warm-down.

If you monitor your heart rate when you run, the warm-up should be around 65 to 70% of max HR, the faster 8 minutes around 80% and the slow 15 minutes around 60%.
The day's session will last about 1h20min.

The 8 fast minutes are not a sprint! You must speed up, while staying relaxed.

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 do a 5-hour session, alternating between walking (uphill) and easy running (on flat terrain and downhill).
Whenever possible, do your "trail hike" on terrain similar to that of your trail. Use this opportunity to test your equipment and your fueling strategy.
And most importantly: have fun! Enjoy this session without worrying about speed or distance.

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

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

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

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 do one hour 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.

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!

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 and 30 minutes while breathing comfortably.
You should be able to speak while running.

It should be an enjoyable session.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

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.

After running for 30 minutes at a pace that allows you to breathe comfortably, run for 15 minutes at a slightly faster pace.
After 5 minutes of running slowly, start the second series.

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 1h20.

The 15 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed.
Ideally, they should be done at 80% of your maximum heart rate.

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

If you don't have any hills, you will make a point of walking for 10 minutes every 40 minutes.The aim of this exercise is to get you used to the transition between walking and running that you will have to do on your trail run and which is therefore important to master.

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

If you don't have any hills, you will make a point of walking for 10 minutes every 40 minutes.The aim of this exercise is to get you used to the transition between walking and running that you will have to do on your trail run and which is therefore important to master.

At the end of your run, even if it wasn’t very intense, make sure you drink water.
You can do some stretching once you’ve finished.

You will jog for 1 hour and 15 minutes, while ensuring you can breathe easily at all times.
You should be able to speak while running.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

This session should be enjoyable, so feel free to slow down if you feel the need.

Feel free to change location so you don't get bored!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 50 minutes of jogging, you are going to run fast for 6 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and recover for 5 minutes before you start again. You will do a total of three repetitions of this exercise.

You will finish the session with a 15-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 1h35min.

The 6 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed.

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 and 30 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.
You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.
It should be an easy session.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

You will do one hour 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.

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!

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, remember to hydrate. You can do some stretching as soon as 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!

To warm up, about 30 minutes of alternating fast walking and slow running will be enough. The first few kilometres of the race will serve as a warm-up.

In order to get an accurate measure of your time, you will need to start a "standard" session on the app 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.

Make sure you have all the equipment specified by the organiser, and take your position on the start line 10 to 15 minutes before the scheduled start time.

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!