Completing a mountain trail run - in 8 weeks

You will jog for 1 hour on flat terrain 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.

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%.

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 outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of your max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the climbs, and you can take advantage of the downhills to bring it down.

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 go for a 2-hour mountain run 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: enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

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 on flat terrain 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 15 min outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of your max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the climbs, and you can take advantage of the downhills to bring it down.

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 min outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

Ensure 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 your max HR, without ever exceeding 75%.

On long sessions, you will need to keep hydrated, taking at least a sip every 20 minutes.

On long sessions, you will need to keep hydrated, taking at least a sip every 20 minutes.

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 on flat terrain 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 15 min outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of your max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the climbs, and you can take advantage of the downhills to bring it down.

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 go for a 2.5-hour mountain run 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: enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

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 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 stay keep to around 70% of your 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 should 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 should 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.

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 your 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 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%.
It should 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.

You will jog for 1 hour on flat terrain 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 use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
It should 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.

You will run for 1 hour outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the climbs, and you can take advantage of the downhills to bring it down.

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 go for a 3-hour mountain run 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: enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

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 on flat terrain 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 use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
It should 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.

You will run for 1 hour outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of your max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the uphill sections, and you can take advantage of the downhills to bring it down.

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 go for a 2.5-hour mountain run 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: enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

enjoy yourself! Take in the mountain scenery without worrying about speed or distance.

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 on flat terrain 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 use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
It should 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.

You will run for 1 hour 15 min outdoors, alternating between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

You will need to be energetic on the uphill sections and recover on the downhill parts.
On the flat sections, you should keep an easy breathing pace, i.e. you can talk while running.
If you have a heart rate monitor, you will keep to around 70% of your max HR, without ever exceeding 75%.

During the uphill sections, your heart rate will increase slightly, but without reaching exhaustion.Use the downhills to bring your heart rate down.

You will alternate between different surfaces and elevations but staying mostly on terrain that will allow you to keep running.

On flat terrain, you will run while breathing easily, your heart rate will increase slightly on the climbs, and you can take advantage of the downhills to bring it down.

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 on flat terrain 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 use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
It should 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.

You will do 30 minutes of running while breathing comfortably at all times.
You should be able to speak while you run.

If necessary (fatigue, physical problems) you can reduce this session.

This should 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 should 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.

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!

Run at a slow pace for ten minutes to warm up.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.

Arrive at the starting line ten minutes before the scheduled time.
Don’t try to run at all costs during the trail.It’s better to walk during the difficult sections and run when the terrain allows you to.
Avoid positioning yourself in the first few lines so as not to start too fast, but don't place yourself at the end of the pack either.

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!