Hey, what's up? Motivators taryn here.
If you're thinking about tackling a trail running race, first off, awesome.
They are super fun.
But secondly, you might be wondering,
well, how do I prepare for a trail running race versus a road running race?
Okay, we are going to talk about how you need to alter the three main workouts
that you need to do for any distance trail running race.
Anything from a ten k trail running race
all the way up to an ultramarathon 100 miles race.
My name is Terryn Gazelle.
In my twenty s, I was overweight, unfulfilled, and couldn't even run to the.
End of the blog. Over the following years,
I found endurance Sports lost £65, won age groups, race World Championships,
broke records, and trained and learned from some of the best athletes.
And coaches in the world.
You too can use endurance sports to change
your life and accomplish your fitness goals.
You just need a system.
A system that's meant for us amateurs
who want to be our best while feeling our strongest and healthiest.
My company, Motive,
offers that system and I want to share some of the tips from it today.
So let's say you're thinking about doing
a trail running race and you're thinking about just going into it.
That's totally fine, you can do that.
But what if you want to start performing well in trail running race
and specifically training for trail running race?
To make sure that you are prepared for the different scenarios required
by trail running, you need to have a little bit more
proprioception, a little bit more body awareness.
You need to be able to surge up to high power and then recover on the downhills.
You need to be able to recruit a lot
of muscle groups because you're going uphill and it's very high power running.
So how do you change your training to prepare for all of this?
Well, in our Motive training app,
let's show you how a trail run training plan looks.
So what we would do is we would add just
a trail running race and let's say that it's three months out.
Doesn't really matter how many months out it is.
For the sake of showing you this,
we'll go down and we'll show you how the training plans look for the 50K trail
run, 50 miles and ultra running events, which is really like 100 miles.
100k.
But this will work for any trail run training plan.
Let's just use 50 miles for the sake of it.
So we'll go through and what you can do is
in our app, you can go back and forth and you can change how many hours a week
of training you're going to do and you can change what your goal is,
whether you want to head for the podium or you just want to cross the finish line.
Let's go right in the middle of like just starting to finish, feeling strong.
So this isn't a huge amount of training but this is just enough to make sure
that you are getting to that start line knowing that you are going to be confident
that you can cross the finish line and not have the race beat you to a bloody pulp.
So what we've got here that will skip over
a little bit is we've got strength on Wednesday and yoga on Friday.
We want to make sure that you're really strong and we want to make sure
that you're staying mobile throughout all of your training.
But the main workouts that you're going
to do are going to be an intense run on Tuesday.
That intense run is going to be anywhere from about 50 to 100 minutes,
a steady run on Thursday, also known as a tempo run of about 45 to 80 minutes.
We're going to have just a general low
intensity fitness building run of about 30 to 60 minutes on Saturday and then
the main long run of 90 minutes to 4 hours on Sunday.
So this is enough.
We actually worked with the coach who created these train plans.
His name is Cody Moore and he's part of Ryan Hall's run free coaching platform.
So these are very accomplished coaches
and I said is this enough to prepare somebody?
And he said yes. With the right train,
the right structure of the training, this is more than enough.
You don't have to go and run these 200 miles weeks for trail running races.
Just good training done consistently will get you there.
But the big thing that I want to show you
here is what is comprised of these runs throughout the week.
Like what does a trail running,
intense run, a steady run and a main run actually look like?
So for that I'll give you a. Little peek under the hood.
This is a database that we have a giant
spreadsheet that manages the 4000 workouts that generate all the custom training
plans in our app and all of the customized training that goes into it.
But let's look at that 50 miles training
run which is going to give you an example of what the workouts look like.
And we'll filter this just to show you what the main run looks like.
So you can go in here and there's kind of like a little bit of code speak but pay
no attention to the peas and these brackets here.
But what we're looking at is a 60 to 75
minutes long run zone to HR and ideally performing these long runs on a terrain
similar to what your race day terrain will be.
So if it's going to be gravel running, then try to run on gravel,
it's going to be packed dirt, then run on packed dirt,
run on trails for trail run, run on trails for that long run.
And what happens with this is as I go down
you can see that this up here really isn't changing a whole lot.
What's happening is we're building up for two weeks and then we go down and rest
for a third week, build up for three weeks and then we rest in week four.
And then we follow that pattern of three weeks on and one week off.
But what we're doing is we're just keeping
that low intensity, we're keeping it on trails and we're
building all the way up to 4 hours, which you target doing a couple of times.
Let's go over to the intense run and show
you how that looks because that's where things get a little bit spicier.
So in that case, what we've got is I want
to show you here, just zone in on the main site, the main work of things.
We have six to eight, 1 minute hill reps at zone five.
Rate of perceived exertion, fairly intense.
Then go down to the next week.
Well, then it goes to four minutes, five minutes, three minutes, two minutes,
1 minute zone five, pacing and done on hilly terrain again.
Then we'll go down and we're looking
at 32nd max effort, hill reps, very intense running here.
And then we go down to six to eight three minute intervals at ten k race pace.
But it doesn't really say anything about hills here.
And then we go to 32nd hill reps again,
1 minute hill reps again, 1 minute, two minute, three minute intervals again.
And then eight to nine reps of two minute hill intervals.
Generally what we're doing with an intense run is we're looking at sticking
to that 32nd to eight minute, really intense interval.
This is for cycling events, triathlons, flatland road running, trail runs.
The intense workout for all of these
training plans is going to focus on that 32nd to eight minute kind
of interval because that's where we start getting peak effort levels.
Our body is learning how to work really well at a fast pace.
And the main thing that changes with trail running is here we'll just find the amount
of times that the word hill is in these intense runs.
Well, it's like 80,
90% of the time that you're doing these 32nd to eight minute reps on hills.
That's the thing that really changes.
We got a lot of hills on.
The long run, a lot of hills.
On the intense run.
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Thanks.
You can let's go over to that tempo run and show you the difference of that.
And it's going to be actually pretty unexceptional.
It's tempo run pace.
So zone three and zone four is where these workouts are.
But it's two to ten minute intervals to start off with and then a 25 minutes
interval and then five times five minutes and then four times 1 mile at tempo pace.
30 minutes at tempo pace.
Two k at tempo pace.
20 minutes at tempo pace.
Three times ten minutes at tempo pace. 3 miles.
2 miles. 1 mile at tempo pace.
The interesting thing about this tempo
steady run is we search for the occurrences of hill in.
This doesn't actually come up.
We're not concerned about doing these tempo runs on hills.
So what you're seeing is generally long run done on hills and trails is
progressively longer and longer and longer.
The intense run done with 30 seconds
to eight minute intervals, largely on trails.
And then the tempo run is where we bridge
those two and we teach the body how to run fast for a long period of time.
And we're looking at intervals of roughly ten minutes, up to about 40 minutes.
And then we'll show you just what that general run looks like.
That Saturday run that we talked about.
And that's just an easy run in low intensity zone two heart rate.
It's just another time to get some time on the feet.
Now that we have trail runs in our app
and races are coming back, we're starting to get the first few
inklings of people sending in race reports.
And actually, Kim was just at a trail run on the weekend filming one of our athletes
who ran across the finish line feeling great.
He used our training plan, and a big reason for that is because
the preparation is preparing you specifically for a trail running race.
All of our plans are reverse engineering.
Okay, what is the task that people are
actually doing in this case, trail running?
And how do we prepare them specifically
for that in the training so they can walk up to that start line going, hey,
I know that I've done work that is very similar to what I'm going to have to do
in this race, and they just have to go and execute to make sure that they're
getting across that finish line feeling strong.
Thanks for watching Motivators.
If you're looking for a training plan that incorporates these methods that is as
good as a one on one coach, but as inexpensive as doing it yourself.
Check out our Motive Training app that covers triathlons, running races,
do athlons swim runs and cycling events the link in the description below where
you can check out your customized training plan for free.
Also, if you rather listen to these tips, we also publish these videos in podcast
format on the Terrance Motive Method Podcast, so you can check that out.
And if you don't want to do either
of those things that you found this video helpful, hit us up with a virtual high
five by smashing the like button button below.
Later, Motivators.