Trail Power Builder

Workout - Trail Power Builder

• 15min @ 6'00''/km
• 40min @ 5'00''/km
• 6 lots of:
  • 30s @ 4'00''/km
  • 1min rest
• 12min @ 6'00''/km

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Here’s what stands out from Harry Runs’ breakdown of How I Train for an Ultra Trail Race | 2 Months in Girona. Watch the full video for depth. The applicable parts are below.

Key points:

• Variability keeps you sharp. Rolling hills, technical mountain trails, everyday road runs. A mixed plan handles whatever the course serves. The same applies for 10K times or ultra distance. Terrain variety beats straight roads.
• Hard efforts beat high mileage. Hill repeats and strides matter more than chasing weekly kilometers. Interval training done right amplifies the gain.
• Strength work pays off. Leg press, single-leg squats, heavy loads. Strong quads and core handle climbs and rough descents.
• Gravel cycling fills a training gap. Bike rides give aerobic work without the pounding while building hill strength.
• Fast footwork on slopes. Quick hill strides sharpen the muscles for technical terrain, the same explosive principles as 5K speed work.

Workout example (adapt to your paces):

1. Mountain run: 12 km with ~1,200 m elevation. Include 6 × 30-second hill strides (hard, jog down).
2. Gym session: 2 × 10 min circuit: 8 leg press reps, 6 single-leg squats each side, 45 s plank. 3 rounds.
3. Gravel bike: 45 min at moderate effort, standing for 3 × 5 min climbs.
4. Recovery run: 8 km easy on mixed terrain. Stay under 70% max HR.

Closing note: apply this mixed-terrain framework and dial in paces in the Pacing app. Adjust distances and effort to your fitness.

References

• How I Train for an Ultra Trail Race | 2 Months in Girona - YouTube (YouTube Video)