Running

Trail Running training, athletic training to run in the nature


The training needed to prepare your Trail running needs to be developed on land of mountains or hills where alternate steep climbs and descents with overtones of race and walk, looking for traction on all types of terrain: Rocky, muddy or getting into the. Physical preparation, muscular and cardiovascular training are fundamental but also depends on the length of the trail you want to deal with.

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BASIC PREPARATION FOR TRAIL RUNNING

Run only on the road does not allow us to run in trail running races. This discipline requires specific technical movements that repeated continuously bring improvements. Train for Trail Running means alternate the ride uphill and downhill, in order to develop muscle strength needed to overcome to tears of muscle fibers during descent. Important to organize long workouts but slow, trying to pay attention to heart rate rather than speed and quickly change from running to walking and running again, in order to manage better times when need the walk due to the considerable inclines to be addressed. And’ Should then work out in the hilly paths to progress in endurance, paying attention to basic rules : frequent and short uphill walk, downhill broader strides without running quickly and without brake.

The basic preparation is set to a period of 6-12 weeks, to create a good development of General aerobic endurance, improve strength mscolare General and specific, to better endure the toil in the race and build skills to ride uphill, downhill, on bumpy path, by walking/trekking stretches where the path offers considerable gradients. And’ better than most workouts are operated at a moderate to avoid ’ l ’ lactic acid build up, Bearing in mind that you always run to trail running races longer than a road race because of the gradients on the path, so you need to develop more aerobic endurance and having a higher fat intake will also develop the lipidic power.

Preparazione atletica trail runnig.09.38-PM

TRAINING FOR TRAIL SHORT (About 40 KM)

4 WORKOUTS PER WEEK
6 weeks, 4 sessions per week.
Week 1
Session 1: 1h at the 80% + ABS + stretching.
Session 2: 30 min al 70% + 8 times 1 minute with 1 min of recovery + 10 min cooldown + stretching
Session 3: 1h at the 80% on hilly course with a fast descents + stretching.
Session 4: 1H15 running slow + 15 min fast + stretching
Week 2
Session 1: 1H15 to 70% + ABS + stretching.
Session 2: 30 min of heating + 6 times 45 SEC on flat terrain with 30 SEC recovery + 10 min cooldown + stretching
Session 3: 1H15 + 15 min at race pace on hilly course + stretching
Session 4: 2h00 to 80% + stretching
Week 3
Session 1: 45 min al 70% + ABS + stretching.
Session 2: 30 min of heating + 10 times 30 SEC uphill with return corricchiando + 10 min cooldown + stretching
Session 3: 1a.m at 80% on hilly course + stretching
Session 4: 02h00 on hilly course with fast descents + stretching
Week 4
Session 1: 1h at the 80% + ABS + stretching.
Session 2: 30 min of heating + 2 min al 90% + 3 min at 80% + 3 min al 90% + 4 min 80% with recovery 1 min and 30 + stretching.
Session 3: 1H30 on hilly course with fast descents + stretching.
Session 4: 1h45 running slow + 20 min to 80% + stretching
Week 5
Session 1: 1h at the 80% + ABS + stretching.
Session 2: 45 min al 70% + 10 times 30 sec with recovery 30 SEC + 10 minutes cool down + stretching.
Session 3: 1H15 min + 10 minutes to pace race over hilly course + stretching
Session 4: 2H30 to 70% + stretching
Week 6
Session 1: 45 min al 70% + ABS + stretching.
Session 2: 30 min al 70% + 5 times 1 min with recovery 1 min + 10 min cooldown + stretching
Session 3: 1a.m at 80% + stretching
Session 4: 2H30 to 70% + stretching
ALLENAMENTO-Trail-Running

TRAINING FOR TRAIL ALONG (About 60 Km)

3 WORKOUTS PER WEEK
6 weeks, 3 sessions per week.
Week 1
Session 1 : 1H15 to 80% + ABS + stretching
Session 2 : 30min al 70 % + 8 times 1 min to climb + 1 min of recovery + 10 min running slow + stretching
Session 3 : 2h00 on hilly course + stretching
Week 2
Session 1 : 1H15 to 70% + ABS + stretching
Session 2 : 30 min + 8 times 45s on flat ground with 30s of recovery + 10 min running slow + stretching
Session 3 : 2H30 with climbs + stretching
Week 3
Session 1 : 45 min al 70% + ABS + stretching
Session 2 : 30 min heating + 10 times 30 s climb back into recovery + 10 min running slow stretching
Session 3 : 2H30 running slow + stretching
Week 4
Session 1 : 1H15 to 80% + ABS + stretching
Session 2 : 30 min heating + 1 min al 90% + 4 min at 80% + 2 min al 90% + 4 min at 80% with recuperodi 1 min and 30 + stretching
Session 3 : 2h00 to 70% + 30 min at 80% + stretching
Week 5
Session 1 : 1h00 to 80% + ABS + stretching
Session 2 : 45 min al 70% + 10 times 30 s with recovery 30 s + 10 min running slow + stretching
Session 4 : 2H30 on hilly course + stretching
Week 6
Session 1 : 1h00 to 70% + ABS + stretching
Session 2 : 30 min al 70 % + 8 times 1 min uphill rush with 1 min of recovery + stretching
Session 3 : 2H30 running slow + stretching

TRAINING FOR ULTRA TRAIL

4 WORKOUTS PER WEEK
8 weeks, 4 sessions per week.
Week 1
Session 1 : 1H15 to 80% + ABS + stretching
Session 2 : 30 min al 70 % + 10 times 1 min running uphill 1 min of recovery + 10 min running slow stretching
Session 3 : 1H30 on hilly course + stretching
Session 4 : 2H30 at 80% + 30 min al 90% on hilly course + stretching
Week 2
Session 1 : 1H15 to 70% + ABS + stretching
Session 2 : 30 min + 8 times 45 s on a flat land with 30 s of recovery + 10 min running slow + stretching
Session 3 : 1h45 with climbs + stretching
Session 4 : 3h00 on hilly course + stretching
Week 3
Session 1 : 1h00 to 70% + ABS + stretching
Session 2 : 30 min heating + 10 times 30 s climb back into recovery + 10 min running slow stretching
Session 3 : 2h00 on hilly course + stretching
Session 4 : 3H30 at 80% + stretching
Week 4
Session 1 : 1H15 to 80% + ABS + stretching
Session 2 : 30 min heating + 1 min al 90% + 4 min at 80% + 2 min al 90% + 4 min at 80% with recovery of 1 min and 30 + stretching
Session 3 : 2h00 to 70% + 30 min pace race + stretching
Session 4 : 4h00 on hilly course + stretching
Week 5
Session 1 : 1h00 to 80% + ABS + stretching
Session 2 : 45 min al 70% + 10 times 30s + 30 s of recovery + 10 min running slow + stretching
Session 3 : 1H15 on hilly course + stretching
Session 4 : 5h00 to 80% + stretching
Www.trail-running.it training tables
At the end of the preparation is necessary to add a week of recovery before the Trail and 2 or 3 releases from 30 a 45 minutes with stretching in order not to cause damage to the muscles. Much attention should be spending even in the choice of materials to be comfortable and light and fit snugly, with even greater attention to shoes. Good quality shoes has a reinforced material sole to absorb shock, reinforced toe and deep grooves that increase the grip and prevent slips.