Main goal:
- make eight to nine hours a week of running and hiking the norm
How:
- run easy and make the early part of the week as easy as possible to recover from the weekend but still get the time in
By:
- running flat terrain until Thursday instead of varied trail and flat throughout the week. Assuming flat is always less stress than easy mountain (maybe it isn’t because of less variety)
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Mon |
20-40′ recovery, rest or bike |
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Tue |
55-75′ Z1 flat |
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Wed |
55-75′ Z1/2 flat + speed or AeT test |
Build to short then long intervals |
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Thu |
55-75′ Z1 tech trail with vert |
Maybe swap with Wed to do AeT test today |
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Fri |
55-75′ Z1 hills + hill sprints |
Build up |
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Sat |
90′-180′ Z1 flat, hills or fire roads |
Build up to 180′ or AnT or other test |
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Sun |
90′-180′ Z1 tech trail with vert |
Build up to 180′ |
Strength:
- two leg days: one higher-rep endurance session on the same day as an easy run and one heavier session on the day of a hard run. Remember to include a single-leg exercise in the heavier day
- pullups, dips, and kettlebell snatches, swings, Turkish get ups, cleans and presses each once per work for core
Cross-training:
- swim or cycle for recovery if you want
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