42k Trail · Power
Plan description
Training plan for 42k TRAIL by power. General and specific phase of preparation.
Planning based on power. It is necessary to have a STRYD power meter to control of intensity.
Duration of 24 weeks of specific training for TRAIL MARATHON plus the previous week of recovery for the competition.
General set-up with basic work on strength, basic resistance and speed.
General physical preparation routines at home through suspension training (TRX).
For intermediate and advanced level runners.
Start of the recommended plan between 20 and 24 weeks before the competition.
Sample week
Week 2
TRX GENERAL STRENGTH
Goal: General strength
Attached session.
TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous training at a comfortable to medium pace during the main phase of the session (z 1). Do not forget to perform 5-10' heating starting soft and ending with 5' smoother before coming to a complete stop. Warm up and cool down are included in the total training time.
Get the maximum unevenness you can and if you have to walk uphill, don't worry because you don't maintain power (walking it's normal for it to go down because the movement is different). Pay attention to sustaining the intensity with your perception of effort, yes.
PMAX/FRC 10x100 m. SPEED
Goal: PMAX/FRC + SPEED
15' z 1
10 x 100 m z 5 recovery 3' z 1
10' z 1
GENERAL STRENGTH WITHOUT MATERIAL
Goal: General strength
Attached session.
TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous training at a comfortable to medium pace during the main phase of the session (z 1). Do not forget to perform 5-10' heating starting soft and ending with 5' smoother before coming to a complete stop. Warm up and cool down are included in the total training time.
Get the maximum unevenness you can and if you have to walk uphill, don't worry because you don't maintain power (walking it's normal for it to go down because the movement is different). Pay attention to sustaining the intensity with your perception of effort, yes.
PMAX 8x30" POWER HILLS
Goal: PMAX + POWER
15' z 1
8 x 30" z 5 recovery 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
Take advantage of this day to rest completely if you have been able to do all the training sessions of the week or use this gap so that you can run the training sessions one day forward from the day you have not been able to train.
If you have done them all but you feel like going out anyway, do it but at a comfortable pace.
TRAIL FARTLECK 5-1-5
Goal: Aer. Int./TL/VO2 máx
10' z 1 + 10' z 2
5-1-5 z 3 - z 5 - z 3
5-10'
Pre-activity comments:
Try to get the maximum unevenness in this session. The changes of rhythm you have to do running. Do not go so far, with the slope.
Once you have finished the rhythm changes, you can extend up to a maximum of 2 hours at an always comfortable pace.
TRAIL AER. EXT. (or MTB/CYCLING)
Goal: Aer. Ext.
Continuous training at a comfortable to medium pace during the main phase of the session (z 1). Do not forget to perform 5-10' heating starting soft and ending with 5' smoother before coming to a complete stop. Warm up and cool down are included in the total training time.
Get the maximum unevenness you can and if you have to walk uphill, don't worry because you don't maintain power (walking it's normal for it to go down because the movement is different). Pay attention to sustaining the intensity with your perception of effort, yes.
If you can change it for mtb or cycling between 3 and 4 hours at a comfortable intensity, even better!