On Project Trail Running, the Training Plan

Last week, I have now received the training plan from my coach. Designed for three training sessions per week of about 45 to 90 minutes, the program consists of different races (tempo run, jog, ride game) and additional strengthening exercises to strengthen the core muscles.

Here the individual training programs and the process in detail.


  1. Continuous 45-75 minutes at HF 141-150
  2. Continuous 45-75 minutes at HF 147-160
  3. Tempo run:
    • 15 minutes of arriving to RF 145
    • 20-25 minutes tempo run with HF 160-170
    • 20 minutes walking to HF 145
  4. Fartlek:
    • 10-15 minutes walking to HF 145
    • Up to 60 minutes ‘play with the pace”in HF 141-165
    • 10-15 minutes easy running
  5. Strengthening program


  • 1 week: 1, 2, 3
  • 2nd week: 1, 2, 4
  • 3 week: 1, 2, 3
  • 4 week: 1, 2, 4
  • + 1 x per week strengthening program

The strengthening program consists of several simple exercises that I can do easily at home, like about forearm support stretched, stretched lateral, or upper body lift in the prone position. These exercises are designed to enhance the front and lateral trunk muscles and the back muscles.

The run program I have so far completed 1 and 2, and it went amazingly well. I have managed to keep the heart rate fairly consistent in the specified range (where it’s of course not blows up to 1-2) and walked through the line while completely. Well, it looked like a still running in the slopes, but felt to go backwards to :)

In General, I see even a small progress in such a short time. I realize that my body slowly wakes up and adapts itself to the new challenge… slowly but continuously. I think in the next run I’ll can tackle even the large round (9 km) of the Trimm-Dich-Pfads.

You can the course of my training on the now newly launched Garmin connect profile follow.

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