THE “BLOCKS” ENDURANCE TRAINING IN MULTIPLE DAYS AND SESSIONS
Ultra Trails are a dream for many trail runners. To be ready to run an ultra trail you need different athletic qualities including the ability to stand for many hours on your legs. For endurance races over 170km you also must be able to re-start after a few hours of rest in the life bases.
During the 3 months that precede the competition, your hours dedicated to workout will have to increase, the élite athletes reach 40 hours per week! You’re probably wondering how to manage such a situation, since you have a job and a family, and so little time available. Correct? The best solution is to schedule at least 2-3 weekend sessions based on “Blocks” training, recreating as much as possible, in terms of effort, mileage and elevation gain, the conditions of your race. These sessions will also be the ideal opportunity to test gear, trail running shoes and nutritional strategy.
You can organize your weekend in 2 or more days and plan multiple multidisciplinary sessions on the same day depending on your level of training. The “Block” training will work on endurance with long runs at an intensity between 70% -75% HRmax, running technique based on the terrain, intensity and the ability to change pace several times with the fartlek. The multi-disciplinary session involves the use of a bike or swimming to limit the risk of trauma for athletes who prepare Ultra or Endurance races like the Tor.
Here are some examples of “Block” weekends for a trained athlete. The running section must be performed on a trail track; the bike on a flat road
Goal: Ultra Trail over 100 km
- Friday night – easy trail: 40’ within 70-75% HRmax + 10 x 30” Fast / 1mn30′ Jogging
- Saturday morning – trail track > 800m D+: 1h45′ at 70-75% HRmax or 2h30′-3h bike on the flat within 90Rpm
- Saturday afternoon – trail track with low D+: 1h within 70-75% HRmax
- Sunday morning – technical trail track >2.200m D+ : 6-8h alternating alternating walk/run, endurance pace
Goal: Ultra Trail 120 km and over
- Friday evening – easy path: 40’ within 70-75% HRmax + 10 x 300m Fast / 100m jogging
- Saturday morning – trail track >800m D+: 2h30′ at 70-75% HRmax or 4h bike on the flat within 90Rpm
- Saturday afternoon – trail track with low D+: 30 ‘at 70% HRmax + 2 x 10,000m at 80% HRmax /1km jogging between the sections
- Sunday morning – technical trail track >2.800m D+: 8-10h alternating walk/run, endurance pace
P.S .: make sure you manage your “Blocks” weekend in the best conditions and fitness shape. Before and after the weekend rest 2 full days.
IF YOU WANT TO OBTAIN THE MAXIMUM BENEFIT AND HAVE FUN WITH OTHER TRAIL RUNNERS, JOIN THE TRM TRAINING CAMP MONT BLANC 1-4 AUGUST (2 -4 days). TO LEARN MORE, PLEASE CLICK HERE
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.