This guide is designed to help you prepare over 5 weeks for the 20km timed trail run at the Salomon Trail Running Festivals. The training is based around three types of sessions; hill repetitions, threshold runs and long runs. It does not matter what order you do them throughout the weeks, but naturally, the longer run may come at the weekend. To train for ascents, hill work is a really important part of the training. Please note, this guide assumes you can currently run 10km.

 

Run 1 Run 2 Run 3
Week 1 2 km warm up (flat running)

5 hill repetitions (2-5km)

2 km warm down (flat running)

 

20-30 minutes threshold run.

 

10-12km/500-600m hill

 

Week 2 As per week 1 and add 1-2 repetitions Run the same route as week 1 and aim to beat time. As per week 1 and add 2km/100m hill (this should now be 12-14k/700-800m hill)

 

Week 3 As per week 2 and add 1-2 repetitions (this should now be 7-9 repetitions)

 

Run the same route as week 1 and aim to beat week 2 time. As per week 2 and add 2km/100m ascent (this should now be 14-16k/700-800m hill)

 

Week 4 As per week 2 and add 1-2 repetition (this should now be 8-10 repetitions)

 

Run the same route as week 1 and aim to beat week 3 time. Dress rehearsal

As per week 2 (this should be 12-14k/700-800m hill)

 

 

Week 5 >5-7km trail run at long run pace

 

5-7km trail run at long run pace (no less than 2 days before the run)

 

 

Event day!

 

Hill repetitions

  • Find a hill (preferably trail but road is still ok) between 50 and 100m high and between 200-500m long.
  • When ascending, focus on posture rather than speed. Concentrate on keeping your head up to allow oxygen in.
  • On the decent, lean slightly forward, relax and go as fast as you feel comfortable.

 Fast/threshold run

  • Trail/off-road terrain.
  • Limited ascent (less than 100m), so you can concentrate on speed.
  • Run as fast as you can maintain for 20-30 minutes (You should only be able to give one-word answers!).

Long run

  • Trail/off-road terrain.
  • Run at a pace you can hold a conversation.

Extra run

  • If you want to run more than 3 times per week, an additional shorter hill session is recommended.

Extra Tips:

Recovery tips

  • Recovery is really important to help you get the most out of each session.
  • Get as much sleep as possible.
  • 10-15 minutes stretching/foam rolling at least 4 times per week.
  • Keep hydrated – drink plenty of water/herbal tea.
  • Eat a balanced diet (protein, vegetables, whole grain carbohydrates).

Dress rehearsal

  • The last long run should be a dress rehearsal for the event.
  • Find a shoe with a suitable sole, with adequate grip for the course you’ll be running.
  • It’s important that you never run in an event in clothing you haven’t worn before. Make sure your clothing it’s too tight or too loose and doesn’t cause friction. See our Gearing Up page here.
  • Also, try out a small amount of the food you will use (if any) on event day.

Event week

  • Drink plenty of water.
  • Don’t over eat – you’ll only end up feeling heavy and lethargic on event day.
  • Two days before, begin to replace some vegetables with more carbohydrate – but do not increase overall volume of food too much.
  • Sleep at least 8 hours per night.
  • Stretch/foam roll every day.

Event day

  • As the run is at 4.30pm, you will need to eat through the day.
  • High carbohydrate breakfast e.g. oats.
  • Lighter lunch with protein e.g. scrambled egg on toast.
  • Small snacks through the afternoon.
  • Drink plenty of water.

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