Australian Geographic Outdoor - - Outdoor Fitness -

IT IS IM­POS­SI­BLE to sug­gest a blan­ket train­ing pro­gram that suits ev­ery­body. Train­ing sched­ules should be de­vel­oped based on an in­di­vid­ual’s level of fit­ness, ex­pe­ri­ence, strengths and weak­nesses, nat­u­ral ca­pac­i­ties and their in­di­vid­ual trail-run­ning aims and goals. There are plenty of on­line and per­sonal coach­ing op­tions but as a gen­eral guid­ance:

Work your way to­wards 4-6 train­ing ses­sions a week where not ev­ery one is an ac­tual run. A min­i­mum would be three runs a week plus 1-2 strength ses­sions (which can be short, tak­ing only 20 min­utes pend­ing ses­sion de­sign). Keep most runs 10-15km, with at least one long run of 20km+ (for those run­ning half marathons to marathons). Again, rec­om­mended dis­tances are very spe­cific to where you are at and where you want to get to with your trail fit­ness.

When con­di­tioned, try in­cor­po­rat­ing back-to-back mid-long runs to get used to run­ning on tired legs (good for longer runs and mul­ti­days)

Speed or Fartlek ses­sions that work on shorter, more in­tense run­ning pe­ri­ods can be help­ful even for longer run tar­gets.

Mix it up – build in the odd Park Run to your train­ing and vary the trails you train on.

Use the com­mu­nity net­work – make run dates with mates or join one of the many trail run­ning so­cial groups. If trail run­ning dou­bles as your so­cial life, you’ll get a whole lot more from it than just be­ing able to run fast and far through the bush.

Get in­spired and re­search – with the ex­plo­sion of trail run­ning has come a growth in avail­able tech­ni­cal in­for­ma­tion and in­spi­ra­tion for you to gorge on.

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