This year, I'm following a training plan of my own creation, the core of which is a four-week cycle with one recovery week.
Each of the three non-recovery weeks has a different focus, which mainly has to do with the type of long run:
- Week 1: mixed, with the second longest and second hilliest run of the cycle
- Week 2: distance, with the longest run of the cycle
- Week 3: elevation gain, with the hilliest run of the cycle
Each week has a mix of trail and flat running with:
- two trail runs (including one easy run)
- two flat runs (including an economy (EF) test)
- one Z2 or Z4 run, depending on the phase (base or build), on the trails or flat, depending on the week
- one VO2 (aerobic capacity) run with 30" to 3' intervals, depending on the phase (base or build), on the trails or flat, depending on the week
- hill or flat sprints, depending on the week
- form drills twice a week (on flat days or the easy day), one day with hill or flat strides (lighter versions of the sprints)
In total, six days of running, with the:
- second hardest midweek workout on Tuesday (Z4 or VO2, depending on the phase)
- easy trail run with drills and strides on Wednesday
- hardest midweek workout on Thursday (Z4 or VO2, depending on the phase)
- EF test on Friday
- sprints on Saturday
- longest run on Sunday
This plan is a mix of ideas from:
- Big Vert plan (Uphill Athlete), which I did last year
- Fast after 50 by Joe Friel
- The Happy Runner by Roche and Roche
