Introduction:
Welcome to the Go Grit Running Crew 16-Week Beginner Trail Run Program, your gateway to the exhilarating world of trail running! Whether you're a complete novice or transitioning from road to trail, this comprehensive program is designed to equip you with the skills, strength, and endurance needed to tackle a 21km trail run with confidence. With a blend of hiking, varied running components, strength training, and expert guidance, we'll guide you through a transformative journey that will push your limits and awaken your adventurous spirit. Lace-up your shoes, embrace the challenge, and let's embark on this epic trail running adventure together!
Program Overview: Over the course of 16 weeks, you'll progress through four carefully structured cycles, each focusing on different aspects of trail running to prepare you for the ultimate challenge of a 21km trail run. From building a strong foundation and mastering the technical aspects of trail running to tapering and race preparation, our program covers every aspect of your journey. Along the way, you'll hike through breathtaking landscapes, conquer challenging terrain, and discover the boundless potential within yourself. With our expert guidance, supportive community, and unwavering determination, you'll emerge from this program stronger, fitter, and more resilient than ever before. Get ready to unleash your inner trail runner and embrace the adventure of a lifetime with the Go Grit 16-Week Beginner Trail Run Program!
Cycle 1: Building a Strong Foundation (Weeks 1-4)
Description:
In the first cycle, our focus is on building a strong foundation and introducing participants to the basics of trail running. We'll start with easy trail hikes to acclimate to the terrain and gradually incorporate short trail runs to build endurance and confidence.
Training Schedule:
Week 1:
Day 1: Easy trail hike for 30 minutes.
Day 2: Rest or cross-training.
Day 3: Trail run/walk for 20 minutes at an easy pace.
Day 4: Strength training (core and lower body).
Day 5: Rest or cross-training.
Day 6: Long hike for 60 minutes on moderate terrain.
Day 7: Rest or active recovery.
Week 2-4:
Follow a similar structure as Week 1, gradually increasing the duration and intensity of hikes and runs.
Cycle 2: Introducing Trail Running Components (Weeks 5-8)
Description:
Now that you have established a foundation, we'll introduce various trail running components such as hill repeats, threshold runs, and strength training to enhance performance and prepare for longer distances.
Training Schedule:
Week 5-6:
Hill repeats: 4-6 repetitions of 30-second hill sprints with jog-down recovery.
Threshold run: 2 x 10 minutes at a comfortably hard pace with a 3-minute walk recovery.
Easy trail run for 30-40 minutes.
Long hike for 90 minutes on varied terrain.
Week 7-8:
Increase the intensity of hill repeats and threshold runs.
Continue with easy trail runs and long hikes, gradually increasing duration.
Cycle 3: Building Endurance and Confidence (Weeks 9-12)
Description:
Focus on increasing endurance and confidence on challenging terrain, incorporating longer trail runs and hikes.
Training Schedule:
Week 9-10:
Long trail run for 60-70 minutes.
Hill repeats or hill strides: 6-8 repetitions of short hill sprints with jog-down recovery.
Threshold run: 3 x 12 minutes at a comfortably hard pace with a 2-minute walk recovery.
Easy trail run for 40-50 minutes.
Long hike for 2 hours on challenging terrain.
Week 11-12:
Increase the duration of long trail runs and hikes.
Maintain intensity of hill repeats and threshold runs.
Incorporate strength training focusing on full-body exercises 2-3 times per week.
Cycle 4: Tapering and Race Preparation (Weeks 13-16)
Description:
Taper training volume and intensity to prepare for the 21km trail run, focusing on shorter, easier runs, and hikes to maintain fitness without adding stress.
Training Schedule:
Week 13-14:
Easy trail run for 30-40 minutes.
Rest or cross-training.
Easy trail run for 20-30 minutes with some strides.
Rest or cross-training.
Long hike for 60 minutes on moderate terrain.
Rest or active recovery.
Week 15-16:
Reduce the volume and intensity of training sessions.
Focus on rest and recovery leading up to race day.
Easy trail run for 20-30 minutes.
Rest or cross-training.
Rest or light activity (walking or gentle stretching).
Congrats on completing the 16-week Beginner Trail Run Program! Now equipped with newfound skills and confidence, consider the ongoing support of the Go Grit Running Crew. Our coach offers personalised guidance to elevate your trail running journey further. Embrace the adventure ahead—let's conquer trails together!
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