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HOW TO TRAIN FOR LONG DISTANCES

Written by Cristina Tasselli on . Posted in Training.

Training for long distances does not mean only and exclusively being on your legs for many hours. Your long runs, in addition to having a variable duration according to the race distance you are preparing, can be developed in such a way as to work on both qualitative and technical aspects. Among other things, you will avoid running at the same pace all the time and many of the consequences related with slow high impact running.

The TRM Coaches have drawn up an essential guide on the main types of long runs that you can plan at this time of the year. The duration varies not only according to the type of target race but also according to the level of training, so it is to be understood as a general indicative parameter:

  • CLASSIC LONG RUN 2h-8h. Single or Double,  performed in just 1 day or 2 consecutive days for those who have an ultra over 100K in their sights already in May. Also used to test gear, equipment, nutrition and more generally simulate the race by looking for similar trail tracks
  • PROGRESSIVE LONG RUN 1h30-3h. Performed on a mixed flat/undulating track that can be run entirely, where the athlete progressively increases the pace at predetermined time intervals
  • INTERVALED LONG RUN 1h30 to 2h30. Performed on a mixed flat/undulating track and with short climbs, the first part of the session, 20-30mn, is carried out at 75% of one’s HRmax, followed by 3 to 5 sections in progression of 5 and 10mn of duration with a HR between 80 and 88% (depending on the duration of the sections), recovering for half of the time of the fast fraction at a slow pace. The athlete will then finish the rest of the workout with 10-15mn at 75% of the HRmax
  • TECHNICAL LONG RUN 1h30-1h45. Performed on a technical/rocky path, Vertical type, with 1-2 dry climbs> 1km and as many descent

Are you preparing an Ultra Trail? Would you like to be sure you are doing the right things?

Check out our personalized training plans: TRM Training Plans

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Cristina Tasselli

Digital Strategic Marketing Director - certified Innovation Manager - in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.
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