Trail running - which plan to choose?

Training
1

Hi,
I plan to do a trail running race in March 2024 (45k not that hilly) and another one in June 2024 (54k in Alps with 3100m elevation). I like to alternate cycling and running . I am currently following a half IM triathlon plan (low volume - but enough for me) that finishes by end of 2023. Which TRR training plan would you advise me to reach my objectives in 2024 ?
Many thanks!!!

2

From my very limited experience of mixing cycling with trail running, I’d say:

  • Endurance rides help to add volume with less stress than running itself. Can’t hurt.
  • Sweet Spot - it depends. If cycling is complementary (i.e. you also run quite a lot) then I would rather avoid SS.
  • Threshold - the best for trail climbing, especially if you have limited access to hills in the area where you run.
  • VO2 - again, if cycling is complementary to running routine, I would rather do VO2 work on foot than on a bike.

It’s totally anecdotal (my own experience, and I’m no pro), but also based on my huge interest in trail running in general, and lots of content had been consumed on that topic over the years :slight_smile: As an example, and to sort of prove some of the points above, here’s a 1-week schedule Dmitry Mityaev, one of the world top trail runners, shared some time ago in his telegram channel (original post is in Russian, translated by yours truly):

Monday:
Morning - rest.
Afternoon - :bicyclist: 60 min at 90-100 bpm, 200-240 watts.
Tuesday:
Morning - :runner: 100 min LT1 (a bit higher when going uphill) at 120-136 bpm.
Afternoon - :bicyclist: 60 min easy spin at 230-260 watts. :leg:40 min weight training.
Wednesday:
Morning - :runner: warmup 20 min, 2x10 min LT2, with 2 min rest between intervals, 6x3 min VO2max, with 3 min recovery between intervals, 40 min cooldown.
Afternoon - :bicyclist: 60 min easy spin at 230-260 watts.
Thursday:
Morning - :bicyclist: 200 min easy spin at 230-260 watts, 95-105 bpm.
Afternoon - :runner: 60 min at 110-120 bpm. :leg:40 min weight training.
Friday:
Morning -:runner: warmup 20 min, 3x20 min MLSS, with 3 min recovery between intervals. 40 min cooldown.
Afternoon - :bicyclist: 60 min easy spin at 230-260 watts.
Saturday:
Morning - :bicyclist: 200 min easy spin at 230-260 watts.
Afternoon - :runner: 60 min at 110-120 bpm.
Sunday:
Morning - :runner: 220 min LT1, uphill at 130 bpm, downhill at 100-110 bpm.
Afternoon - rest.
Total:
:bicyclist: = 640 min (6 sessions)
:runner:~= 680 min (6 sessions)
:leg: = 80 min (2 sessions)

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Thank you so much for all these information Mirlord!