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Tuesday’s aerobic run is designed to kick all of your systems into high gear.
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Tuesday: Aerobic run plus strides (15% of weekly mileage) Your Monday rest day is a great time to go for a long walk with your dog. On rest days, relax, walk around and eat a bit too much of something tasty. Also, there is growing evidence that complete rest days increase running longevity over a lifetime. Rest is the most overlooked and underemphasized part of trail running training, and that is a huge mistake.Ī day without any pounding or cardiovascular stress allows you to recover from hard training, prepare for the next week and get things done in your personal/professional life. Monday: Rest (0% of weekly running mileage) Saturday | Long run: 25-35% of miles with pace progression Wednesday | Workout: 20% of miles with a warm-up and cool-down Tuesday | Aerobic: 15% of miles with 4-8 x 20-second strides Okay, now the moment we’ve all been waiting for: It’s time to do our taxes! (Metaphorically, that is.) Here is a sample week you can repeat, over and over and over, to get you in your best shape yet. Each day is just a brick in a massive, Great-Wall-of-China-sized wall. If you feel lethargic and sleepy all the time, eat a cheeseburger (or veggie equivalent!) and take a day or two. If anything hurts in your feet, shins, knees, hips or back, take some time off. Probably the number-one thing I’ve learned about running training is that it’s a competition to see who can stay healthy while still running consistently. Any day’s mileage can be split up into two runs, especially once you are running more than 50 miles per week. Many of the athletes I coach are between 15 and 30 miles per week. Never increase your mileage by more than 10 percent in a single week-that is a sure path to injury and overtraining.įor context, most elite trail dudes train 50 to 90 miles per week, while most elite dudettes train 35 to 70 (with outliers in both directions). Starting with your current weekly mileage, go up or down until you find what is best for you in the context of your life. In general, the more miles (or time) you are able to run while staying healthy and recovering adequately, the faster you’ll get. The number of miles you run (or the amount of time, if you are mostly on technical trails with lots of elevation gain that make mileage less relevant) should determine the structure of your week. Ground Rulesīefore we start mapping out the week’s runs, there are three basic rules you should know about training plans. And, just as that refund check is always good for motivation on April 15, performance gains on the trail should help you to enjoy planning out your training. But for most people, training plans and taxes are surprisingly simple if you follow just a few rules.
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What I mean is that both tasks seem really complicated if you don’t have a background in the basics. Writing the perfect trail-running training plan is like doing your taxes.
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Knowing how to structure your training each week will help you make consistent fitness gains-so you can be at your best when you need to race in epic places like Switzerland. How trail runners should structure each week of training to perform at their best and avoid injury