21k Trail · Power
Plan description
Training plan for 21k TRAIL. Intermediate level.
Planning based on power. It is necessary to have a STRYD power meter to control of intensity.
6 weekly sessions for 16 weeks of specific training for TRAIL HALF MARATHON.
It is very important to carry out the initial tests and the continuous evaluation tests correctly in order to determine the FTP of each athlete and later to be able to determine the different power zones at the different moments of execution of the plan.
This plan can be linked with the training plan for 42k Trail · Power.
Sample week
Week 2
MAX STRENGTH/SPEED
Goal: Maximum strength/Speed
Attached routine
CORE + UPPER BODY STRENGTH
Goal: General physical preparation
Attached routines.
TRANSF. AER. EXT. WATTS (Optional)
Goal: Transf./Aer. Ext.
20-40' z 1/2
PMAX-FRC 7x40"
PMAX/FRC
15' z 1
7x40" z 5 r. 4' z 1
10' z 1
MAX STRENGTH/SPEED
Goal: Maximum strength/Speed
Attached routine
CORE + UPPER BODY STRENGTH
Goal: General physical preparation
Attached routines.
AER. EXT.
10' z 1
25' z 2
5' z 1
PMAX 10x15" HILLS
PMAX
15' z 1
10 x 15" z 5 r. 3' z 1
10' z 1
Pre-activity comments:
Look for a strong or very strong climb or stairs long enough to be able to make the change of pace at maximum speed. Then fully recover by jogging downhill between reps. Extend the recovery time if necessary to feel that you are fully recovered. Guide yourself by the power reached at the end of the series to know if you are maintaining the effort or not.
REST/JOKER
Rest completely this day if you have been able to do all the workouts of the week or use it to have space and run the workouts forward and be able to do them all while maintaining the weekly order.
If you've done them all and still want to go out and do something, take advantage but not to intense or long. That the training does not condition the following days due to excess fatigue. Rest is also part of training.
TRAIL AER. EXT. 10x30"
Goal: Aer. Ext. + FRC
15' z 1
10 x 30" z 5 r. 5' z 1
10' z 1
Pre-activity comments:
Do not take this training as the series you have during the week. Choose a route of approximate total duration like the one you have marked in the total of the session and introduce the rhythm changes more or less randomly during it.
It is important that you feel that you start each change fully recovered.
The feeling is that it is a continuous running training seasoned with a bit of spice.
MTB/ROAD BIKE AER. EXT.
AER. EXT.
60 - 90' z 1 - 2
Pre-activity comments:
If you don't have a bike, change your training to a 1-hour run on the flat at 65-75% power.