In case you are interested:
At RUNNEA our coaches have a maxim: individualized and weekly training sessions. As no 2 people are the same, no 2 plans are the same. Preparing for an ultra trail or long distance race requires even more commitment.
In this case, we bring you a weekly example of a training plan to complete a 30-kilometer trail race.
We only describe the exercises. But, if you train with us you will have access to the paces, heart rate at which you will have to train, elevation gain you will have to tackle, strength exercises, stretching and complete description of each routine. You will also be able to watch videos with descriptions of each exercise or stretching.
It was 31 kilometers and 1,500 meters of elevation gain. 31 reasons why it was worth it. And 1,500 reasons why not to leave it there.
Plan Description
12-week trainingplan with 5 work days per week and 2 rest days per week.
Plan Features
- Duration: 12 weeks
- Weekly routine: 5 days of workouts and 2 days of rest.
- Weekly mileage: Between 50 and 75km.
- Long runs: start with 15km and the longest of 28km.
- Quality workouts: specific mountain strength, speed series or race pace.
Who is the target group
- Athletes who are new to trail running and want to extend the distance a little more.
- Those who have already completed a half marathon in the mountains.
Each week will consist of a maximum of 5 days of training, combining strength, speed and race pace sessions.
RUNNEA success stories
EXAMPLE OF A WEEK
Monday
- Rest
Tuesday
- 10km on asphalt2 soft, 6 in progression, 2 soft)
Wednesday
- Specific strength series in the mountains
Thursday
- 12km on asphalt at a gentle pace (65% of your maximum heart rate)
Friday
- Rest
Saturday
- 15km long hill run (70% of your maximum heart rate)
Sunday
- 8km hike in the bush (cacos. Walk-Run. 1km running, 1km walking)
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