Completing a hilly trail run - in 8 weeks

You will run for one 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 your 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 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 jog for 1 hour while breathing comfortably at all times.

You should be able to speak while 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%.

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 15 minutes of running while breathing comfortably.
You should be able to speak while you run.
You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

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, make sure you drink water.
You can do some stretching once you’ve finished.

You will run for 1 hour 15 minutes 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, 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, 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 5 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and then slow down to a jog for five minutes before you start again. You will do a total of 3 repetitions of this exercise.

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

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

During long sessions, you should stay hydrated by drinking at least a sip of water 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.
The session will last about 1h30min.

For the intervals, try to find the pace that will enable you to do your latest repetition as quickly as the first one.
Ideally, aim to run them at 80% of your maximum heart rate.

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 1 hour and 30 minutes while ensuring you can breathe easily 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.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.
Feel free to slow down if you feel the need.

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 your 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.

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, 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, 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 this session to test your equipment (clothing, hydration).

If you use a heart rate sensor, 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 while breathing comfortably at all times.
You should be able to speak while running.
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.

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

If you start feeling tired you can shorten 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.

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.

After 1 hour 05 min of jogging, you are going to run fast for 10 minutes (make sure you pace yourself, as you will have to maintain the same speed for each interval), and then slow down to a jog for 5 minutes before you start again.

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

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

During long sessions, you should stay hydrated by drinking at least a sip of water 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.The session will last about 1h45min.

For the intervals, try to find the pace that will enable you to do your latest repetition as quickly as the first one.
Ideally, aim to run them at 80%.

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 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.There are various drink-carrying solutions available: hand-held bottle, flexible bottles in the shorts, bottle-holder running belts or water bladders.
Use this run to test your equipment (socks, clothing, accessories).

You will make a point of walking actively at regular intervals (approximately 5 minutes every 40 minutes).The goal of this exercise is to get you accustomed to transitioning between walking and running.

You will make a point of walking actively at regular intervals (approximately 5 minutes every 40 minutes).The goal of this exercise is to get you accustomed to transitioning between walking and 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 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, 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, make sure you drink water.
You can do some stretching once you’ve finished.

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).

You will make a point of walking actively at regular intervals (approximately 5 minutes every 40 minutes).The goal of this exercise is to get you used to resuming running after a period of walking (refueling stop, terrain that’s too challenging for running, etc.).

You will make a point of walking actively at regular intervals (approximately 5 minutes every 40 minutes).The goal of this exercise is to get you accustomed to transitioning between walking and 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.

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 running for 1 hour and 15 minutes at an easy breathing pace, you'll follow up with 10 minutes of faster running and then 5 minutes of slow running.

If you run with a heart rate monitor, the hour and 15 minutes should be done at about 65-70% of your max HR, with the 10-minute fast section at about 80% and the 5-minute slow section at about 60% max HR.
The session will last about 1h30min.

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

If you run with a heart rate monitor, you should stay in a zone at about 80% of max HR during the fast part.

It’s very important to hydrate properly after the session AND also in the hours that follow.You’ll lose a lot of water and it’s essential to top your body up quickly.
You’ll also be able to do some light stretching at the end of your session.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while 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%.

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 30 minutes while breathing comfortably at all times.
You should be able to speak while running.

If needed (fatigue, physical issues), 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!

Run at a slow pace for ten minutes to warm up.The first few kilometres of the race will complete your 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’s better to start slowly and then speed up in the last three 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.

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!