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.

TRAINING PROGRAMS

  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

TRACE

  • 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.

Gallery

Beginner’s Trail Running Training Plan

Beginner's Trail Running Training Plan

Source: womensrunning.competitor.com

Trail Running Half Marathon Training Plan

Trail Running Half Marathon Training Plan

Source: www.cladem.org

10K Trail Running Training Plan

10K Trail Running Training Plan

Source: blog.mapmyrun.com

How to Train for Your First Trail Race

How to Train for Your First Trail Race

Source: www.jennyhadfield.com

Training for a 30K Trail Run

Training for a 30K Trail Run

Source: barefootbudget.wordpress.com

{Wisconsin Marathon Training-Week 15}

{Wisconsin Marathon Training-Week 15}

Source: sneaksandstilettos.com

Half-Marathon Trail Running Training Plan

Half-Marathon Trail Running Training Plan

Source: blog.mapmyrun.com

Rockledge Rumble 50K Training Plan

Rockledge Rumble 50K Training Plan

Source: thetrailjogger.blogspot.com

Trail Running 5K & 10K Training Plans

Trail Running 5K & 10K Training Plans

Source: www.rei.com

Project Marathon: my training plan is ready! – oxmynx.com

Project Marathon: my training plan is ready! – oxmynx.com

Source: oxmynx.com

5k training: a plan for beginning trail runners

5k training: a plan for beginning trail runners

Source: www.atlantatrails.com

Running, Driving & Pushing Up

Running, Driving & Pushing Up

Source: www.trail-running-blog.com

CATs/Crozet Running 50K Training Program – Charlottesville …

CATs/Crozet Running 50K Training Program – Charlottesville ...

Source: cvilleareatrailrunners.org

MY FIRST 50K ULTRA RUN – TRAINING PLAN

MY FIRST 50K ULTRA RUN – TRAINING PLAN

Source: www.pinterest.com

26 best images about Ragnar San Fran to Napa 2014 on …

26 best images about Ragnar San Fran to Napa 2014 on ...

Source: www.pinterest.com

25+ bästa 10 k training idéerna på Pinterest

25+ bästa 10 k training idéerna på Pinterest

Source: www.pinterest.se

Half-Marathon (or 25K) Trail Running Training Plan

Half-Marathon (or 25K) Trail Running Training Plan

Source: blog.mapmyrun.com

59 best images about ultras on Pinterest

59 best images about ultras on Pinterest

Source: www.pinterest.com

CATs/Crozet Running 50K Training Program – Charlottesville …

CATs/Crozet Running 50K Training Program – Charlottesville ...

Source: cvilleareatrailrunners.org

12 Week 50k Training Plan – Trail to 50

12 Week 50k Training Plan – Trail to 50

Source: trailto50.com