PDF guide
Trail Running ConditioningClimbs, descents, strength: prepare for a 20 to 50 km (12 to 31 mile) trail race without getting hurt
PDF · 27 pages · $29
You know how to build your trail race prep in blocks, strengthen your legs for the climbs and especially the descents, and dose your training so you reach the start line fit.
Who it's for
Runners who can already run 30 minutes non-stop and are targeting a 20 to 50 km trail race (half marathon to 50K), or trail runners who want to improve without one injury after another.
Inside
- What climbing and descending do to your legs
- 4 simple tests to find your level
- 6 weeks of off-season foundations
- 10 weeks of race-specific prep
- Strength work that protects: calves, quads, ankles
- Learning to run downhill
- Weekly template between races
- Training log
What you get
- The full guide as a PDF (27 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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Chapters
- 01Before you start
- 02What trail running demands from your body
- 03Baseline tests
- 04Strength for trail runners
- 05Foundations (6 weeks, off-season)
- 06Race-specific prep (10 weeks)
- 07Learning to run downhill
- 08Workouts explained
- 09Poles
- 10Race day
- 11Frequently asked questions
- 12The in-season weekly template
- 13Recovery, sleep and nutrition
- 14Adjusting the plan
- 15Short glossary
- 16Dosing intensity
- 17Training log
- 18Sources
Also included in
4 PDF guides
Runner PackFrom your first 5K to the half and the full marathon, plus trail running and the cardio sessions that make you faster.
$59one-time payment
6 PDF guides
Sport Conditioning PackAll six sport-specific programs: soccer, skiing, trail running, tennis and padel, rugby, basketball.
$59one-time payment
18 PDF guides + the 12-Week Training Programme
Complete LibraryAll 18 guides plus the 12-Week Training Programme: everything we publish, in one go.
$149one-time payment
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.