Do you dream of winning the finisher's medal on your next 30 km trail, but are paralysed by doubts about your training plan? Then this article could well become your ultimate guide! Dive into a 30km trail programme A truly tailor-made programme, specially designed to transform your preparation, whether you're a beginner or a seasoned athlete. On the programme: targeted sessions, outings on hilly terrain and key tips for approaching the race with complete peace of mind, for optimum preparation for a 30 km race.
Contents
- 1 Contents
- 2 Fundamental endurance
- 3 Hill split
- 4 Long exit
- 5 Strengthening muscles
- 6 Managing gradients
- 7 Training cycles
- 8 Refuelling strategy
- 9 Cross training
- 10 Pre-stroke sharpening
- 11 Post-exercise recovery
- 12 Comparison
- 13 FAQ
- 13.1 How do you adapt the 30km trail training plan to women's specific needs?
- 13.2 What are the precise indicators for adjusting muscle-strengthening intensity?
- 13.3 How do you manage 30km trail training in extreme weather conditions?
- 13.4 What impact does sleep have on trail performance and recovery?
- 13.5 How can you incorporate yoga or stretching sessions into your 30km trail plan?
- 13.6 What are the alternatives to hill splits for people with sensitive knees?
Contents
- Fundamental endurance
- Hill split
- Long exit
- Strengthening muscles
- Managing gradients
- Training cycles
- Refuelling strategy
- Cross training
- Pre-stroke sharpening
- Post-exercise recovery
- Comparison
Fundamental endurance
Fundamental endurance is that famous pace where you can run for hours on end. an asset on the trail to go the distance. It corresponds to 65 to 75% of your VMA. To make progress? Rather than doing several short sessions, it's better to do a single long session. But how can you incorporate this effort zone into your training plan? What would be the ideal duration for a jogging session?
A classic session on hilly terrain? Let's take an example: it generally starts with a 20-minute leisurely jog to warm up. This is followed by a series of loops including gradual climbs and descents. Let's see, the idea is to adapt your pace so that you stay perfectly in fundamental endurance. We finish with 20 minutes of recovery. So how do you adapt your pace according to the gradient? The answer can be summed up in one word progressive effortquite simply!
Hill split
Hill splits are like a real boost for your trail muscles. Repeated uphill climbs put intense pressure on the muscles, which develops your strength and speed. But exactly how many repetitions should you do - and how much recovery time should you allow between each repetition? These sessions are a major asset in your preparation.
A standard protocol might include progressive acceleration on climbs, followed by recovery phases - imagine, for example, alternating intense effort with active recovery. These sessions are an important part of a trail training plan. How to adjust effort to your body?
Long exit
The long run is an important stage in your training plan for a 30 km trail. Here are some examples of progress over 12 weeks, showing changes in training volume. The preparation really is the keyEspecially when it comes to managing hydration during an outing lasting more than 3 hours!
- Week 1-4 Increase the duration of your long outings gradually; start with 1h30 and add 15 minutes weekly.
- Week 5-8: Gradually build up the gradient to your outings. Choose routes with climbs and descents (your legs will thank you!).
- Week 9-12 Increase the total volume of your plan significantly. Include outings of 3 hours or more, incorporating sustained pace portions.
But always adapt the duration of your long outing to the profile of the trail. Preparation remains crucial! Undulating terrain will require more endurance. What is the best ascent/km ratio for your preparation? Adapt your plan depending on the terrain and the nature of the effort - and that's the main thing.
Because preparation is so crucial, keep this advice in mind :
"Don't forget to test your equipment and food before the big day.
Strengthening muscles
Découvrez notre comparatif des exercices PPG/PPS. Il vous aidera à sélectionner les mouvements clés pour votre préparation et à structurer vos séances de renforcement musculaire. Quelle fréquence adopter chaque semaine ? N’oubliez pas : c’est la regularity that pays off !
| Type of exercise | Objectives | Examples |
|---|---|---|
| PPG (General Physical Preparation) | Strengthening the musculoskeletal system Optimising savings racing Preventing injuries Boost your skills overall physical | Sheathing (plank, lateral, dorsal) Squats Slots Pumps Bust lifts Calf exercises Proprioception exercises |
| PPS (Specific Physical Preparation) | Boosting performance in realistic trail conditions Muscular strength and endurance up and down Improving running technique on varied terrain Controlling your energy expenditure over long distances | Knee raises Heel and toe Jumps on the spot Side jumps Squat jumps Exercises with elastics Case studies difference in altitude |
| Gainage Dynamic plank on one leg | Strengthens the abdominal muscles while protecting the lumbar region and improving core stability. | Hold for 20 to 30 seconds on both legs, then lift one leg for 10 seconds, then the other for 10 seconds. Voluntarily activate the glutes and tighten the stomach. |
| Lateral scissor lift | Strengthens the abdominal muscles - protects the lower back and improves core stability. | Hold for 20 to 30 seconds on both legs. Then lift your leg towards the ceiling for 10 seconds. Voluntarily activate the buttocks and tighten the stomach. |
| Chair on one leg | Strengthens the thighs, especially the quadriceps. Indispensable for getting to grips with downhill runs. | Leaning against the wall, adopt the chair position, on one leg. Keep your feet at a distance from the wall (around 50cm), your back against the wall, and your other leg stretched out in front of you. Hold the position motionless, inhaling and exhaling throughout the exercise. Start with 45° of knee bend for the first few sessions; then gradually work your way down to 90° (right angle). 2 to 3 sets of 30 seconds each, on each leg. |
| Pumps | Intensely stimulates the upper body - particularly the arms and triceps. | Place your hands in line with your shoulders, control the descent until your chest touches the ground and come back up by pushing hard on your hands. Engage the abdominal muscles and buttocks to keep the trunk and back stable during the movement. Do 8 to 15 repetitions, depending on your current level. |
Muscular strengthening is an asset for preventing injuries, particularly on technical descents. Strong muscles absorb shocks better it's proven. More specifically, a regular strengthening programme helps to correct posture, stabilise joints and reduce the risk of tendonitis or sprains, which is particularly important when the terrain is chaotic and the muscular demands intensify. So, how long should a muscle-strengthening session last? Incorporate these exercises into your programme for better physical preparation.
Managing gradients
To get the right approach to the difference in altitude when trail running, it's important to calculate the total volume of ascent. This step will enable you to adapt your training plan and tailor your sessions: a bit like preparing for a trip to the mountains - it's best to know the terrain! But what is the best ascent/descent ratio for optimum preparation? Local knowledge is vital if you are to adapt your effort to avoid unpleasant surprises.
Targeted training for fast descents is essential to limit muscle soreness during competition. These sessions will help you to better manage the impact - just like learning to ski - you need to master the downhill. Above all, adjust your pace to optimise your preparation and return in top form so that you're ready to take on the challenges... But what pace should you take downhill?
Training cycles
A typical 12-week plan for a trail intelligently alternates charging and recovery phases This structure is essential to boost your preparation. But what is the ideal number of sessions per week? Adapt your plan to your biological rhythm, because every sportsperson is unique!
With the intensity of preparation, it's crucial to listen to your body to avoid overtraining and adapt your plan accordingly. Here are the main signs to look out for:
- Unexplained drop in performance A persistent drop in performance, even after a prolonged recovery period, can be a sign of overtraining. Don't ignore this signal and adjust your trail programme accordingly. Imagine: you're training hard and yet your times are stagnating or getting worse.
- Sleep disorders and irritabilitySleep problems and irritability are common indicators of organic and mental overload. Adapt your sessions and training plan to take these factors into account. Typically: you wake up in the middle of the night for no reason or you get irritated over nothing.
- Persistent fatigue Fatigue: Persistent fatigue that doesn't go away with rest is a major indicator of overtraining. In this case, reduce the intensity of your training and give priority to recovery. A bit like having heavy legs all the time.
- Increase in resting heart rate An unusually high resting heart rate can signal excessive stress on the body. So adjust your plan according to your MHR and intensity zones. As if your heart were suddenly racing for no reason.
- Recurring injuries Frequent and persistent recurrent injuries can be a sign of inadequate recovery. Regular muscle strengthening is essential to prevent these injuries. Take the example of an ankle that keeps twisting or pain that keeps recurring.
By keeping an eye on these alerts and adapting your training plan accordingly, you can optimise performance while preserving your health and well-being; indeed, it's a real balance where listening to your body becomes as important as the sports programme itself, because neglecting these signals can lead to injury or demotivation, jeopardising your long-term goals. After all, the aim is to enjoy running, not to injure yourself!
Refuelling strategy
Don't forget to test your energy gels during training. stomach problems in the middle of your effort. It's a factor not to be neglected in your preparation. But what is the ideal interval between feedings? These practical tests are important for building your refuelling plan. Don't forget: the nature of the effort comes into play!
Hydration must be adjusted to the climatic conditions for optimum preparation. Anticipate the vagaries of the weather to avoid problems. So which isotonic drink should you choose? In all cases, adapt your plan depending on the terrain: this advice is essential for your outing.
To really boost your performance while avoiding intestinal discomfort, it's important to plan your refuelling carefully. To do this, take a look at our detailed guide to trail feeding.
Cross training
Think about cycling to optimise your recovery: Cycling keeps your body in shape. active cardiovascular system Imagine it as a gentle overhaul after sustained effort. But what duration and intensity should you choose? These sessions are ideal after an intense trail run. Adapt your training to how you feel.
Swimming is an excellent alternative during the summer. It allows you to exercise your whole body without impacting on your joints, particularly in hot weather. It's an interesting option for diversifying your training while avoiding overheating. To prepare effectively for your season, it's crucial to incorporate these tips. Above all, don't forget to rest; the pace of sessions must be tailored to your real needs.
Pre-stroke sharpening
It's always important to be fit before a race, so gradually reduce your training load. But how do you maintain your intensity during this delicate time? Sharpening is a key phase of your preparation; adjust your programme to be at your best on D-day. Above all, don't forget to rest! In short, think of yourself as a bow that you draw and then release for maximum effect.
Consider replicating race conditions to fine-tune your preparation; this will help you choose your equipment and strategy. What training should I do before D-7? Obviously, these simulations are essential in your preparation; set your pace so that the route no longer holds any mystery for you! It's a bit like a dress rehearsal, you see? before the big day.
Curiously, reproducing race conditions is an important part of sharpening up. Above all, remember to check your equipment; you could compare it to checking that every element is operational before a concert. For more information, take a look at our dossier on equipment for trail running.
Post-exercise recovery
Once you've exceeded your limits, it's a good idea to put in place an active stretching routine: it helps you to reduce muscle sorenessThese are important moments to keep your muscles comfortable. But exactly how long should you stretch for? Listen to your body and adjust your pace. Above all, don't forget to keep well hydrated - that's the basis!
Self-massage is also an asset for tissue regeneration. These breaks help venous return after intense effort. It's important that you simply adapt your pace according to how you feel. Visit rest is just as beneficial training - don't skip it!
Comparison
When choosing the right trail training plan, should you take into account your level and your objectives? A beginner will focus on fundamental endurance and muscular strengthening, while an experienced runner will concentrate on splits and gradients. As for tailoring your sessions to your needsIt's essential. That's why preparation is crucial to getting off to a good start.
If you're just starting out, it's best to focus on fundamental endurance and muscle-strengthening sessions. In fact, if you want to delve deeper into the subject, don't hesitate to consult our dedicated guide for start trail running.
| Type of session | Duration | Intensity | Materials required |
|---|---|---|---|
| Fundamental Endurance | 30 mins - 2 hrs+. | 65-75% from FCM | Trail shoes, possibly a cardio |
| Split Coast | 45 min - 1h30 | 85-95% of FCM or VMA | Trail shoes, hilly terrain |
| Sortie Longue | 1h30 - 3h | FCM 65-80% | Trail shoes, water and supplies |
| Strengthening muscles | 20-45 min | Moderate to high | Floor mats, weights if required |
| Active recovery | 30 min - 1 hour | Low | Flat or slightly undulating terrain |
To sum up, a 30km trail training plan that really works is based on endurance - obviously -, strengthening and controlling the gradient... In concrete terms, adapt these sessions to your level and the terrain you'll be tackling. So don't wait any longer, put on your trainers and get ready to go beyond your limits, because let's not forget that every stride takes you to the finish line !
FAQ
How do you adapt the 30km trail training plan to women's specific needs?
Adapting a 30km trail training plan to the specific needs of women means taking into account menstrual cycle management, injury prevention and adapting to your schedule. It's important to set realistic and motivating goals, taking into account your level of fitness and your personal constraints.
Injury prevention is really important. Strength training exercises should be included to strengthen the muscles involved in trail running. Cross-training (with cycling and swimming) is also beneficial. Start gradually and increase the volume of training to avoid injury and work gently.
What are the precise indicators for adjusting muscle-strengthening intensity?
The RPE (Rating of Perceived Exertion) scale and the RIR (Reps In Reserve) are good tools for adjusting muscle-strengthening intensity. The RPE scale assesses the intensity of an exercise on a scale of 1 to 10, while the RIR quantifies the number of repetitions remaining at the end of a set.
Progressive overload is another important indicator. Gradually increase the distance, pace or resistance from one week to the next to force the body to adapt. These indicators allow you to adopt a flexible approach that's adapted to your form on the day, while preventing overtraining.
How do you manage 30km trail training in extreme weather conditions?
In extreme weather conditions, it's vital to choose your clothing and equipment carefully. Apply the onion technique by layering at least three layers of clothing. Protect your extremities with waterproof gloves, thick socks and a hat.
It's important to maintain adequate hydration and nutrition, as the cold can distort the sensation of thirst. Adapt your training to the weather conditions and test your equipment before the trail. Reliable equipment ensures safety - reducing the risk of hypothermia and frostbite.
What impact does sleep have on trail performance and recovery?
Sleep is a pillar of recovery for athletes, especially in ultra-trail running. Aim for between 9 and 10 hours' sleep a night for optimum recovery. Insufficient sleep can increase inflammatory markers and alter the immune system.
In ultra-trail competitions, sleep plays a key role in performance, as sleep deprivation leads to a gradual reduction in speed. Don't hesitate to take a 15-20 minute nap as soon as you start to feel drowsy, to improve your performance.
How can you incorporate yoga or stretching sessions into your 30km trail plan?
Incorporating yoga and stretching into your training plan can help prevent injury, improve flexibility and aid recovery. Include regular yoga sessions and set aside time for stretching after each workout.
Give priority to static stretching after exercise to improve flexibility, and dynamic stretching as a warm-up before the race. Don't forget to warm up before running and take the usual precautions when stretching to avoid injury.
What are the alternatives to hill splits for people with sensitive knees?
For people with sensitive knees, there are several alternatives to hill splits. Fartlek, which alternates intense repetitions over varied terrain, is an interesting option for reducing muscle and bone trauma.
You can also opt for split training on flat ground, weight training and muscle strengthening, stair training, dancer cycling, tilt treadmills or rando-trail with walking - all alternatives that allow you to work on endurance and muscular power while minimising the impact on your knees.