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’ sharp breakdown of How I Train for an Ultra Trail Race | 2 Months in Girona. Watch the full video for depth, but here’s what you can apply right now.
Key Points:
- Variability keeps you sharp – Rolling hills, technical mountain trails, everyday road runs. A mixed plan handles whatever the course serves. The same principle works across any distance—whether chasing 10K times or ultra-distance, terrain variety beats straight roads.
- Hard efforts beat high mileage – Hill repeats and strides matter more than simply chasing weekly kilometers. Interval training done right amplifies this advantage.
- 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 of road running, while building hill strength.
- Fast footwork on slopes – Quick hill strides sharpen your muscles for technical terrain, using the same explosive principles as 5K speed work.
Workout Example (adaptable to your paces):
- Mountain run – 12 km with ~1,200 m elevation; include 6 × 30-second hill strides (hard, jog down).
- Gym session – 2× 10 min circuit: 8 leg press reps, 6 single-leg squats each side, 45 s plank hold; run through 3 rounds.
- Gravel bike – 45 min at moderate effort, standing for 3 × 5 min climbs.
- Recovery run – 8 km easy on mixed terrain, stay under 70% max heart rate.
Closing Note: Apply this mixed-terrain framework and dial in your paces in the Pacing app. Adjust distances and effort to match your current fitness. Happy running.