Finishing a mountain trail run - in 12 weeks

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 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.

On long sessions, you will need to keep hydrated, taking at least a sip 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 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 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.
On long sessions, you will need to keep hydrated, taking at least a sip 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 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 keep to around 65% 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.

On long sessions, you will need to keep hydrated, taking at least a sip 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 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 keep to around 65% 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.

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

After a 30-minute warm-up session, you will run on slopes for 6 minutes.
You will recover by going back down to the start point, i.e. about 4 minutes.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

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 do a 3-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 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 keep toaround 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.
On long sessions, you will need to keep hydrated, taking at least a sip 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.

After a 20-minute warm-up session (breathing easily at all times), you will run on slopes for 8 minutes.
You will recover by going back down to the start point, i.e. about 5 minutes.

You will repeat this exercise 3 times before doing a 10-minute warm-down.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

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

It should be an enjoyable 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 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.

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 1 hour 30 min 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.
On long sessions, you will need to keep hydrated, taking at least a sip 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.

After a 20-minute warm-up session (breathing easily at all times), you will run on slopes for 10 minutes.
You will recover by going back down to the start point, i.e. about 6 minutes 30 seconds.

You will then run for 8 minutes uphill,
with recovery consisting of returning to the start point (about 5 minutes).

You will finish with 6 minutes going uphill and about 4 minutes going downhill before a 10-minute warm-down on the flat.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

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

It should be an enjoyable 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 6 minutes.
You will recover by going back down to the start point, i.e. about 4 minutes.

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

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

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

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

After a 30-minute warm-up session (breathing easily at all times), you will run on slopes for 6 minutes.
You will recover by going back down to the start point, i.e. about 4 minutes.

You'll complete this exercise 3 times before finishing with a 10-minute cool-down.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

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 do a 6-hour session, alternating between walking (uphill) and easy running (on flat terrain and downhill).
Whenever possible, do your "hike run" on terrain similar to that of the race. 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.

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.

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.

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 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 keep to 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 sip 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.

After a 20-minute warm-up session (breathing easily at all times), you will run on slopes for 10 minutes.
You will recover by going back down to the start point, i.e. about 6 minutes 30.

You will repeat this exercise 3 times before doing a 10-minute warm-down.

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

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 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 jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

It should be an enjoyable 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 20-minute warm-up session (breathing easily at all times), you will run on slopes for 6 minutes.
You will recover by going back down to the start point, i.e. about 4 minutes.

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

Take care to maintain the same level of intensity for all the repetitions. Run as "tall" as you can without being affected by the slope.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

Try to find a steady slope, between 5 and 7%, with a smooth surface. This is so that you can concentrate on your effort.

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 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 keep to 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 sip 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 while breathing comfortably at all times.
You should be able to speak while running.

It should be an enjoyable session.

This week, you will alternate between a day of running and a day of rest to ensure you’re in top shape for race day.
Ideally, you will train on Tuesday, Thursday and Saturday.

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.

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

It should be an enjoyable 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 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!

You will warm up as you do usually.

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 2 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, 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!