Sam­ple trail run work­out

Triathlon Magazine Canada - - RUN -

WARM-UP

• 30 min easy run­ning, then move into 10 min tempo on

flat trail. • 45 min of build­ing tempo (by 15 min) on trails, work­ing the up­hills and find­ing a strong sense of rhythm over the crest and into the des­cents.

MAIN SET

• Run 2 hours of very hilly trail, where you can run hilly

laps of 15 min. • Fin­ish off this work­out with 10 min flat­ter tempo

COOL DOWN

• 20 min easy run­ning cool down.

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