Trail zone sampler by wild bunch media

THE COMPLETE GUIDE TO

TRAIL RUNNING TRAILRUNNING Make h c t i w s the d a o r from il! to tra Best trail gear Nutrition for long runs How to handle hills Over 100 trail races

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THE COMPLETE GUIDE TO TRAIL RUNNING

INSIDE GET STARTED 6 | A note from the editors 7 | Meet our experts 8 | Start trail running today Why you should go off-road 10 | Scenic trails Stunning images to tempt you

TRAIL RUNNING BASICS 18 | Not as tough as you think Ease yourself into trail running 20 | Going green Why trail running benefits emotional health

22 | Make the switch with the right kit What you need to stay fresh on the trails 24 | Off the beaten track Make sure you know the countryside code 26 | Golden rules of trail running Must-know tips to keep you safe and free from injury 28 | Learn to love the trails The true appeal of trail running 32 | Urban trails City dwellers are never far away from trails

TRAIL FITNESS 36 | The art of hill running Easy ways to tackle those hills 38 | Speed up downhill Itâ&#x20AC;&#x2122;s all in the technique 40 | Reduce your injury risk Why trail running is less harmful 42 | Be safe on the trails Ten ways to stay safe off-road 44 | Stretch yourself Best stretches for trail runners 46 | Strengthen your core Itâ&#x20AC;&#x2122;ll benefit your trail running 48 | Plyometric exercises Boost your speed and energy with these dynamic moves 52 | Be more agile Easy ways to limber up

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C O N T E N TS

54 | Balancing act Improve your balance

88 | Off-road at night Calling all night owls

56 | Your own trail workout Who needs to hit the gym?

90 | It’s a dog’s life Hit the trails with Fido

58 | Your first challenge Sign up for a trail race

94 | Felling in love Why fell running is so much fun

TRAINING PLANS

98 | Best urban trail events Love city life? You don’t have to leave it behind

60 | Half-marathon trail plan for beginners

INJURY PREVENTION 62 | Half-marathon trail plan for improvers 64 | Marathon trail plan for beginners 65 | Marathon trail plan for improvers 66 | Marathon trail plan for experienced runners

TRAIL EVENTS & RACES 70 | Trail races to tackle in 2013 Find your next event here!

KIT YOURSELF OUT

76 | Mountain marathons One amazing race to inspire you

114 | Trail shoe guide What you need to know

78 | South Downs Way Jody Raynsford needed all his energy for this race

118 | Put a sock on it Roundup of best socks

80 | Marathon du Vin Wine and running, combined! We kid you not

120 | Best backpacks Lightweight and handy – they’re all here

82 | ‘I did an ultra race’ One busy mum’s amazing story

122 | Tops of the world Technical tops to keep you warm and dry

86 | Your first mountain marathon What you need to know

124 | Eyeing you up Best sunglasses for trail running

126 | Accessorise yourself Hats, gloves and other good stuff 128 | Jacket required We test some of the best 130 | Gadget guide Modern technology: it’s useful! 132 | Torches tested Light up the night trails

NUTRITION 136 | Go-faster food The carbs that will help you run further 138 | Healthy recipes Boost your energy and protect yourself with these dishes 144 | Hydration foundation When and how much to drink 146 | Guide to energy gels All the info you need

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EDITORS’ NOTE

OFF WE GO

elcome to the world of off-road running! It’s often said that the easiest thing about running is the fact that all you need to do is to pull on your shoes and head out the back door. And it’s true. Running’s accessibility is unrivalled by any other method of getting fitter. But as runners, we all know that once we’ve been bitten by the bug, our sense of adventure will soon have us seeking out new places to run. A runner can walk or drive past a field or wood and wonder what the potential route through that area might look like, while a non-runner may simply admire the view. Getting off paved routes and heading for trails and tracks brings a new dimension to our running, and it is a side of the sport that is growing fast. Trail running can take you from a park near your home to the peak of a mountain halfway round the world. This bumper guide to all things off-road, brought to you by the people from Men’s Running and Women’s Running magazines, explores every aspect of trail running, from advice for beginners to tips for those who are ready to take their running adventures to the next level. In the pages that follow, you’ll find training plans for trail races, workouts to get you trail tough, tales from runners who have tackled off-road events and a host of suggestions for the gear you need to run on the rough stuff. So, if you want to spice up your running regime with a dose of the great outdoors, join us as we take you inside the Trail Zone. Enjoy! Danny Coyle & Christina Macdonald

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MEET THE TEAM

EDITOR DANNY COYLE danny.coyle@wildbunchmedia.co.uk 020 8996 5089

EXPERT PANEL NICK ANDERSON Nick is coaching editor of Men’s Running and has been running for more than 25 years. He has been a GB coach for over 15 of those years. His life is running and helping others to achieve their goals. He designs training plans and delivers coaching for every level of runner. See page 60 for his training plans specific to trail marathons and half marathons.

LISA JACKSON Lisa is a clinical hypnotherapist, and author of Running Made Easy and Adore Yourself Slim. A fitness-phobe until the age of 30, she has since run over 30 marathons, two ultra marathons (including the Comrades Marathon in South Africa) and completed five triathlons. Lisa’s plan is to join the 100 Marathon Club. See quiet-medicine.co.uk and adoreyourselfslim.com.

ANNE MARIE LATEGAN Anne-Marie has a BSc Hons in Human Movement Science & Rehabilitation. She specialises in functional training, body sculpting, sports and orthopaedic rehabilitation. She has run marathons and half marathons, and has also completed a trail ultra marathon, the White Cliffs Ultra, which you can read about on page 82.

DAVE TAYLOR Dave Taylor is an experienced competitive fell runner, having won both individual and team medals in British and English Fell Running Championships. He holds the Mountain Leader Award, British Orienteering L1 coach and the UK Athletics Leadership in Running Fitness Award. He offers guided offroad running and navigation training. Visit his website at fellrunningguide.co.uk.

CONTRIBUTORS Jeff Archer, Claire Chamberlain, Alison Hamlett, Anne-Marie Lategan, Stuart Mailer, Jody Raynsford, Hazel Sillver, Lucy Szymonski. Cover photo: Eddie Macdonald. Cover styling: Nikki Ahmed. Cover models: Aitor Manuel Alonso, W Athletic, Tess Montgomery, MOT Models. Images: thinkstockphotos.co.uk, Eddie Macdonald. Workout illustrations: Peter Liddiard, Sudden Impact.

EDITORIAL DIRECTOR CHRISTINA MACDONALD chris.macdonald@wildbunchmedia.co.uk 020 8996 5135 ART DIRECTOR PIO BLANCO pio.blanco@wildbunchmedia.co.uk DESIGN GRAHAM TAYLOR mister.g.taylor@gmail.com GEAR EDITOR ROB MCGARR SUB-EDITOR JON EDWARDS COMMERCIAL DIRECTOR ALLAN PATTISON allan.pattison@wildbunchmedia.co.uk 020 8996 5058 SALES EXECUTIVE RHIANNON MATTHEWS rhiannon.matthews@wildbunchmedia.co.uk 020 8996 5090 CIRCULATION & MARKETING MANAGER HELEN KNIGHT helen.knight@wildbunchmedia.co.uk DIRECTOR KEVIN MCCORMICK kevin.mccormick@wildbunchmedia.co.uk DIRECTOR NICK TROOP nick.troop@wildbunchmedia.co.uk PUBLISHED BY WILD BUNCH MEDIA LTD 1st Floor, Gable House 18-24 Turnham Green Terrace London W4 1QP PRINTED BY WILLIAM GIBBONS 01902 730011 DISTRIBUTION BY MARKETFORCE UK LTD, Blue Fin Building, 110 Southwark Street London SE1 0SU Tel: 020 3148 3300 No part of this magazine may be copied, reproduced or stored in a retrieval system without the prior written permission of the publisher. Trail Zone is published in the UK by Wild Bunch Media Ltd. @ Wild Bunch Media Ltd 2013.

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START TRAIL RUNNING TODAY! OFF-ROAD RUNNING IS GREAT FUN, BUT MAKE SURE YOU DRESS RIGHT, KNOW WHERE YOU’RE GOING AND ENJOY GETTING DIRTY

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BASICS

f you’re accustomed to running on the road or a treadmill, hitting the trails may be a daunting prospect, but it doesn’t have to be. But first, be ready: here’s what you should think about before you start.

01 CHECK YOUR ROUTE If you’re used to following familiar park routes or pathways, you’ll need to get used to planning your trail routes and staying focused while you run – so you don’t go off-track. Navigating trail routes is easy, provided you have a plan and leave plenty of time for orientating yourself along the way.

02 KIT YOURSELF OUT If you mostly run on treadmills you will need to invest in trail-running shoes – it’s possible (though unlikely) that the running shoes you use on roads will provide you with sufficient support when you head off-road. You’ll also need to dress for – often changeable – weather conditions, so wear layers of varying thickness that

bar, whatever you find is easiest to carry and consume.

04 DON’T FORGET THE SUNSCREEN Regardless of the time of year, it’s a good idea to use sunscreen. Some trails are very exposed and the sun’s rays can penetrate even those that provide tree cover.

05 GET STRONG Trail running can be one of the most challenging types of running, so include regular strength training in your workouts in the weeks leading up to your first few trail runs. Focus on building strength in the lower body with some bodyweight exercises, along with some plyometrics (dynamic strength training; see p48). Don’t overlook the upper body; strength here will help your balance.

06 WORK YOUR CORE A strong and stable midsection will come in very handy on the trails,

‘You may find that trail running feels more demanding than your usual sessions, so bring some fuel with you’ you can pull on or take off as and when you need to.

03 PACK SOME FUEL Even if you’re not planning long trail routes to begin with, you might find that running on the trails feels more demanding than your usual training sessions, so bring some fuel with you to provide you with a burst of energy. This can be a drink, gel or a

so get to know your core stability muscles well before you set off. You can work on this area during the day by sitting upright and tightening your abdominal muscles – or standing upright and doing the same – as often as you can remember to do so. Sitting on a stability ball or, better still, doing some of your strengthtraining exercises using one, will really help to target this area.

07 BE SAFE Make sure you have some brightly coloured kit (and enough layers to stay warm and dry), know exactly where you’re going, and let someone know your route (or rope in a friend as a trail-running partner). Not only is it safer to run with someone, it’s also great to be able to share the sights and sounds of trail sessions with a running partner.

08 PLAN YOUR TRAINING As you become used to trail running, add some attractive but challenging routes to make yourself work harder. But don’t overdo it in terms of difficulty or frequency: too much trail running, too soon, is asking for an injury. Steady progression, not giddy enthusiasm, is the way forward. Trust us, you’ll never look back.

NATURAL RESOURCE Trail running is a fantastic way to improve your fitness levels. It may feel tough to begin with, but you’ll be amazed at how quickly you adapt to the new terrain and how soon you’ll see the benefits of your trail running transferring to your other running environments. When you hit the trails, remember: Focus on your surroundings to stay safe, but also to make the most of what nature has to offer. Which is a lot. Concentrate on a comfortable and relaxed running style and aim to maintain it, no matter what the trail throws at you. Which may also be a lot. Don’t be afraid of tough terrain. Accept it as a new training challenge and embrace it.

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World-renowned ultra trail runner Kilian Jornet enjoys the spectacular views at Talloires, France Photography Dom Daher/Red Bull Content Pool

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TRAILS OF GLORY

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Two runners tackle the trails during the Red Bull Lion Heart on Lionâ&#x20AC;&#x2122;s Head in Cape Town, South Africa Photography Kolesky, Red Bull Content Pool

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TRAILS OF GLORY

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A competitor takes the high road during the Red Bull Steeplechase in Castleton, United Kingdom Photography Red Bull Content

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TRAILS OF GLORY

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BASICS

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TRAIL RUNNING: WHY IT’S NOT AS TOUGH AS YOU THINK PUT OFF BY THE IDEA OF STEEP MOUNTAIN PATHS, ROCKY TERRAIN AND HOWLING GALES? IT’S NOT ALL LIKE THAT. HERE’S HOW TO EASE YOURSELF INTO THE WORLD OF TRAILS

hen you think about trail running, your first thought might be of skinny men in shorts, haring through the undergrowth or up mountains wearing backpacks bursting with supplies and clothing covered in mud. If this is the case, you’d be forgiven for not wanting to give it a go. In reality, trail running is much more approachable. A trail is really any route that isn’t paved, so if you want to test the waters of trail running, all you need do is find a pathway through your local park,

the experience, but some basic route planning before you leave the house will mean you can enjoy your trail running experience without worrying initially about navigation, and are able to control a gradual increase in the distances you cover.

BEGINNERS Newcomers to trail running should seek out trails that are less smooth than tarmac and work their way up to gnarly, churned-up, challenging terrain. This gradual transition allows your body to adapt slowly to rougher

‘ I n i t i a l l y, you should seek ou t t ra i l s t h at a re less smooth than t a r m a c a n d wo r k your way up to gn a r l y, c h u r n e d -up, challenging te r ra i n ’ along a river or canal, or through some nearby fields. These types of trails are ideal to begin with, because you can control exactly where you run and there’s no chance of getting lost. And they prove it’s possible to go trail running without ever being too far from civilisation. There are, of course, those who love to get lost and say it’s all part of

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terrain. By starting on more accommodating trail surfaces, you’ll avoid injury, provided you keep your eyes peeled and monitor the ground you’re running over. If, however, you make too drastic a leap from roads to rough trails, you’ll feel it in your ankles, legs, hips and maybe even your back for a couple of days after your run.

Be aware of the weather when you begin trail running, too. Wet roads are pretty much the same as dry roads, but a wet trail can bring with it a host of new challenges, not the least of which will be a slippery surface and deep mud. Which raises another important issue – the gear that you need to be comfortable.

KIT FOR PURPOSE You’ll probably want to kit yourself out with some specific trail gear. Running shoes that are a little more robust, with better grip, are a wise investment, but even if you’re planning to stick to gentle trails, allocate a specific pair of trainers for these runs to preserve your road shoes. Trail running is like any other form of exercise. If you’d like to give it a go, do a little research into the best local access and begin gradually. If in doubt, seek advice from people who are already taking part by visiting trailrunning forums and asking questions that will put your mind at ease. Keep some notes on routes you enjoy or log them with your GPS watch or smartphone app. Trail running can often bring with it more variety of routes than road running, so it’s a good idea to stay familiar with the pathways you’d like to visit again.

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TRAIL-RUNNING MYTHS… BUSTED! ‘I’m not good at running up hills’ Check the routes you plan to take and start with ones that include very small inclines. Over time, gradually increase the length or steepness of the hills you run up. Hills are a great way to improve your fitness and shouldn’t be avoided. If you note down the hills you tackle over the months, you’ll be amazed at the progress you make. If you’re really struggling to run up them, take a few walking strides to recover and then run again – there’s no law that says you can’t take a break on your way to the top.

‘Trails feel too difficult’ That’s because they’re different. And when it comes to improving fitness quickly, different is good. If it feels tough, slow down a bit and take some breaks, but do what you can to push on through. You’ll be surprised how quickly your body adapts to the new activity and soon it’ll feel as easy as road running.

‘I’ll get lost’ Make a plan of where you want to go, write down any specific directions you’ll need along the way or take a map with you. If you’re really worried, take someone with you who knows the route or at least has a better sense of direction than you do.

‘I’ll get left behind in trail races because everyone else will be experienced’ Unless you’re super fit and fast, there will be people in front of you in any race. Use those who are more experienced than you as a guide and follow their pace to help you improve. You can follow different people at different points of a race, but running with people who are better than you is the ideal way to get fitter.

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TRAIL MIX

IF YOU’RE PRONE TO INJURY, OFF-ROAD RUNNING COULD BE THE ANSWER TO GETTING RID OF THOSE COMMON NIGGLES

re you sick of picking up injuries while running on the road or treadmill? Rather than resorting to cross training in the gym or going out on a bike until you’re fixed, trail running could help. Martin Yelling, who coaches trailrunning retreats for Adventures in the Alps (www.yellingperformance.com), says: ‘Repeated training on tarmac, pavement pounding or even treadmill running can place considerable stress on your joints, ligaments and tendons, and can lead to a higher risk of repetitive or overuse injuries. ‘But with trail running, you’re less likely to become injured because the diverse terrain you encounter develops your technical running ability, as well as your balance, rhythm and coordination.’ Trail-running event organiser Paul Magner (www.trailplus.com) agrees. ‘With off-road running there’s significantly less jarring,’ he says. ‘And because trail running involves such varied underfoot conditions, every foot strike is different, which means every single tendon and muscle in your foot and, to a lesser degree, your lower leg will become stronger, making you less injury prone.’

especially if the road has a camber, can irritate the plantar fascia,’ says physiotherapist Dave Jelley, founder of the running-holiday company Jelleylegs (www.jelleylegs.co.uk). ‘Trails, on the other hand, are, by their very nature, less even, so the stresses placed on the foot are not continually in the same place. In addition, trails are also often softer than tarmac, so there’s less impact.’

THE PROBLEM

‘Plenty of up and down sections will strengthen your lower leg muscles’ THE PROBLEM

SHIN SPLINTS THE SYMPTOMS

Exercise-induced pain in the front lower legs. ‘Shin splints are known to be a reaction to repetitive impact and are more prevalent if you run long distances on the road,’ says Jelley. ‘Choose soft, grassy trails and woodland tracks to reduce the chance of this injury.’

THE PROBLEM

PLANTAR FASCIITIS

RUNNER’S KNEE

THE SYMPTOMS

Inflammation of the plantar fascia, the thick tissue on the bottom of the foot that connects the heel bone to the toes. ‘Long-distance road running,

This common running injury often results from the underside of the kneecap continually rubbing against the thigh bone if you always run on flat roads.

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‘Trail running,’ says Jelley, ‘will tend to reduce the risk of this injury because the knee is moving in a variety of positions as you negotiate the changing terrain. ‘By including downhill running on soft ground, you’ll strengthen your knee muscles because they have to act as a brake.’

ILIOTIBIAL BAND SYNDROME THE SYMPTOMS

Pain in your outer lower thigh. This condition can be caused by the iliotibial band (a band of tissue connecting your hip to your shin bone) rubbing against your thigh bone. ‘This friction can result from runners developing strong quadriceps but neglecting to strengthen their hamstrings and glutes,’ says Jelley. ‘Choosing a trail with plenty of up and down sections will strengthen all of your lower leg muscles.’ It’s also important to remember that some injuries, such as Achilles tendonitis, are more common in trail running, which is why Jelley advises investing in good trail shoes and doing plenty of calf stretching, as well as building up your distances on the trails gradually by adding no more than ten per cent onto the time of your long run each week. You’re also at greater risk of tripping over roots, stones and other obstacles, so mind how you go!

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POWER PLAY THIS MIX OF STRENGTHENING AND PLYOMETRIC MOVES IS PERFECT TRAIL PREPARATION

lyometric exercises are designed to improve your explosive power – ideal when you’re looking to add some speed and strength to your running. Coupled with some top strengthening moves, plyometrics are also the perfect exercises to do before trail running, as they will get your fast-twitch muscles into gear, making your legs feel more responsive.

GLUTE STEP-UP CIRCUIT

Stand on a step or bench on your left leg, with your right leg hanging off the side of the step. Squeeze your glutes (bottom) on the standing leg, to control the movement, and hitch your free hip up, so your hips are at an angle. Swing your free leg out to the side as high as you can, before lowering it back down with control. Maintaining the angle in your hips (keeping your free hip hitched up), immediately perform a squat on the standing leg, ensuring your knee doesn’t go over your toes. Repeat ten to 20 times standing on your left leg, before switching over to your right.

2 HAMSTRING STEP AND BOW

Step forward with your left leg, then, pivoting, from your hip, lean forward so your upper body is parallel with the ground and your right leg is raised straight out behind you. Hold this position for a second. Squeeze your glutes and hamstrings and bring your body back to an upright position, then immediately step forward with your right leg and repeat the move, this time raising your left leg out behind you. Repeat the move for 20 to 30 steps.

HIGH-KNEE WALK WITH GLUTE HOLD

This is a slow and exaggerated walk. As you walk forward, lift your knees up high. Focus on squeezing your glutes as you lift each knee in turn, and hold the top position for a second or two while your knee is in the air. Keep your shoulders relaxed. Suck your tummy in to promote a strong core. Walk forward for 20 to 30 steps.

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FITNES S

4 DEPTH JUMPS

Stand on a step or bench. Step off the bench with one leg, with your feet active (flexed). Your feet should meet in the air, then land on both feet. As soon as you land, rebound back off the floor into a jump. Make sure you have as short a contact time with the floor as possible, and bounce as high as you can! Repeat five to ten times.

6 HIGH-KNEE RUNNING

This is an exaggerated high-knee running action. Run forwards, making sure you maintain an upright posture and get a spring in your step. Ensure you lift your knees up high, keeping your feet active (flexed, not pointed) and pump your arms forwards and backwards. Run forwards for 30 steps.

5 CATERPILLAR WALK

This move works your whole body, with emphasis on your core. Place your hands and feet on the floor. Walk your hands out, so that you are in a plank position. Next, walk your feet towards your hands (as your toes touch the floor, push your heel to the ground, so you feel the stretch in your hamstrings). Once your feet are right behind your hands and your legs are straight, walk your hands forward into a plank. Repeat this move five to ten times.

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TRAIL MARATHON | BEGINNER’S 16-WEEK PLAN WEEK

MON

TUE

THUR

FRI

Pilates, yoga or core conditioning

Continuous trail hill session. 3 x 4 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed cross train/swim

Long trail run (45-60 mins ) Easy, conversational pace

Threshold run: 3 x 4 minutes with 3 minutes jog recovery + 15-min warm-up and 15-min cool-down jog

Pilates, yoga or core conditioning

Continuous trail hill session. 3 x 4 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed cross train/swim

Long trail run (60 mins). Easy, conversational pace.

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 3 x 4 minutes with 3 minutes jog recovery + 15-min warm-up and 15-min cool-down jog

Pilates, yoga or core conditioning

Continuous trail hill session. 3 x 5 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed run or cross train/swim

Long trail run (60 -75 mins) Easy pace

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 3 x 6 minutes effort with 3 minutes recovery jog in-between

Pilates, yoga or core conditioning

Continuous trail hill session. 2 x 10 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed run or cross train/swim

Long trail run (75 mins). Easy, conversational pace. Choose a hilly area for the last 30 mins

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 3 x 6 minutes effort with 3 minutes recovery jog in-between

Pilates, yoga or core conditioning

Continuous trail hill session. 4 x 5 minutes effort with 15-min warmup and cool-down jog. 3 min recovery between sets

REST

Rest or 30-min relaxed run or cross train/swim

90-min trail run, last 30 mins on hill route. All easy, conversational pace

Rest

Recovery run: 30 minutes

Pilates, yoga or core conditioning

30-40 min run to include 5 min easy/5 min threshold, all x 3 over an undulating trail route

REST

Rest

Long run (60 mins) on easy, flatter route

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 4 x 6 minutes effort with 2 minutes recovery

Pilates, yoga or core conditioning

60-75 min run, including 4 x 6 mins continuous trail hill (2-3 min jog recovery)

REST

Rest or 30-min relaxed run or cross train/swim

Long run 90–100 mins ,with last 30 mins at target marathon effort over a trail route

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Progression run: 10 easy, 10 steady and 10 at threshold as a continuous 30-min run

Pilates, yoga or core conditioning

60-75 min run, including 3 x 8 mins continuous trail hill (2-3 min jog recovery)

REST

Rest or 30-min relaxed run or cross train/swim

Long trail tun 100-110 mins, all conversational pace

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Progression run: 15 easy, 15 steady and 15 at threshold as a continuous 45-min run over an undulating route

Pilates, yoga or core conditioning

Fartlek session: 45-60 min run to include 5 min, 4 min, 3 min, 2 min, 1 min (90 secs jog recovery between reps). Pace increases as rep length decreases

REST

Rest or 45-min relaxed run or cross train/swim

Long trail run two hours, all conversational pace

Rest

Pilates or core conditioning + recovery run of 30 minutes, and stretching

Threshold session: 45-60 min run to include 5 x 5 minutes at threshold pace with 2-3 minutes recovery jog between blocks

Rest or 45-min relaxed cross training/swim

REST

Recovery run (15 minutes) + stretch

Half marathon at target marathon pace/effort + 15-30 mins easy running afterwards on flatter ground

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

Threshold session: 45-60 mins, including 4 x 6 minutes at threshold, with 3 minutes recovery jog between blocks

REST

Rest or 45-min relaxed run or cross train/swim

Long trail run (2½ hours), last 45 mins to include 3 x 12 mins at target marathon pace/ effort off a 5-min jog recovery

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

Medium-long run 80 minutes with the middle 45 mins at 3 min threshold/3 min easy alternating

REST

Rest or 45-min relaxed run or cross train/swim

Long trail run (2:45), last 60 mins to include 3 x 15 mins at marathon effort (5-min jog recovery between blocks)

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

60-min run, including 3 x 10 mins at threshold, off 3-min jog recovery

REST

Rest or 30-min relaxed run or cross train/swim

Long trail run (3 hrs-3:15), with the last 60 mins at target marathon effort on an undulating or hilly route

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

Fartlek session: 60-75 min run to include: 6 min, 5 min, 4 min, 3 min, 2 min, 1 min (90 secs jog recovery between reps). Pace increases as rep length decreases

REST

Rest or 30-min relaxed run or cross train/swim

75-90 min run, all easy pace

Rest

Pilates or core conditioning + recovery run of 30 minutes, and stretching

45 minutes cross training and stretching

Threshold session: 45-60 min run to include 5 x 5 mins at threshold (off 90-second recovery)

REST

Rest or 30-min relaxed run or cross train/swim

60-min run, all easy pace

Rest

30-min recovery run

30-min run, including 3 x 5 easy/5 at marathon pace

15-20 min easy jog or rest

REST

15-minute very easy jog

Trail marathon – good luck!

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Threshold run: 3 x 4 minutes with 3 minutes jog recovery + 15-min warm-up and 15-min cool-down jog

Rest, light swim or cross train for 30 mins. Stretch well afterwards

Recovery week

Do a 15 minute warm-up before and cool-down after threshold, continuous hills or interval sessions If you are feeling OK, consider a 20-30 minute recovery run the morning before any of the quality sessions above

064

WED

Always substitute cross training for running if you are injured, very sore or it is not safe to run. Add Pilates or yoga classes once or twice a week if you have time.

SAT

SUN

Try to stretch every day for at least 10 mins. Always eat within 20-30 mins of finishing a run. Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up with you.

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FITNESS TRAIL MARATHON | IMPROVER’S 14-WEEK PLAN WEEK

MON

TUE

Coreconditioning class, yoga or Pilates

Threshold session: 45 -60 mins, to include 4 x 6 mins at threshold off 2-min jog recovery

FRI

SAT

60-min run, including 4 x 5 mins continuous hill reps. 2-min jog recovery

REST

30-min continuous progression run of: 10 mins easy/10 mins steady/ 10 mins at threshold

30-min recovery run or cross train

Long trail run (90 mins). Easy, relaxed pace

Coreconditioning class, yoga or Pilates

Threshold session: 45 -60 mins, to include 4 x 6 mins at threshold off 2-min jog recovery

45-min recovery run or cross train

75-min run, including 2 x 10 mins continuous hill reps. 2-min jog recovery

REST

30-min continuous progression run of: 10 mins easy/10 mins steady/ 10 mins at threshold

Long trail run (1:45). Easy, relaxed pace

Coreconditioning class, yoga or Pilates

45-min run, made up of 15 easy/15 steady/15 at threshold

45-min recovery run

75 min run, including 4 x 6 mins continuous hill reps. 2-min jog recovery

REST

30-45 min recovery run or cross train + core conditioning

Long trail run (2 hours). Pick up the last 20 mins to marathon pace/ effort

Coreconditioning class, yoga or Pilates

8 x 3 mins off 2 mins recovery. Odd numbers at threshold and even at 10K pace. 15-min warm-up and cool-down

45-min recovery run

60-min run to include: 5 x 5 mins at threshold on a hilly route off 2-min jog recovery. Include hills

REST

30-45 min recovery run or cross train + core conditioning

Long trail run (2:15). Pick up the last 30 mins to marathon pace/effort

Coreconditioning class, yoga or Pilates

Recovery run (30 mins)

REST

30 mins (5 min easy/5 min threshold x 3)

REST

4 x 6 mins continuous hills off 90 seconds recovery

Easy long run (60-75 mins) + core conditioning

Coreconditioning class, yoga or Pilates

60 mins, including 3 x 10 mins at threshold off 2-3 min jog recovery

30-min recovery run or cross train plus core work

Fartlek session: 60-75 minute run to include: 6 min, 5 min, 4 min, 3 min, 2 min, 1 min (90-sec jog recovery between reps). Pace increases as rep length decreases

REST

30-45 min recovery run or cross train + core

Long trail run (2½ hours), with last 45 mins at marathon pace/effort

Coreconditioning class, yoga or Pilates

4 x 6 mins continuous hills off 90-second jog recovery

30-45 min recovery run or cross train

10 mins threshold + 4 x 3 mins at 10K pace + 10 mins threshold (all off 2 mins rec)

REST

30-45 min recovery run or cross train + core

Long trail run (2½ hours), including 3 x 15 mins at target marathon pace/effort in the last 60 mins

Coreconditioning class, yoga or Pilates

Threshold run: 5 x 6 mins effort with 90-second jog recovery

30-45 min recovery run or cross train

Recovery run (30 mins) + core conditioning

REST

45-min recovery run or cross train + core

Half-marathon off-road time trial run at marathon pace/effort, plus 30 mins easy running on the flat afterwards

Coreconditioning class, yoga or Pilates

30-45 min recovery run + easy core-conditioning session

6 x 3 mins. Odd numbers at threshold and even at 10K pace. All off 90-second recovery

REST

45-min recovery run or cross train + core

90-min run, all easy

Coreconditioning class, yoga or Pilates

60-min run, including 5 x 6 mins at threshold off 2 mins jog recovery

45-min recovery run or cross train

90-min off-road relaxed run

REST

45-min recovery run + core conditioning

Long trail run (2:45), including 3 x 20 mins at marathon pace/effort in the last 90 mins

Coreconditioning class, yoga or Pilates

45-min recovery run

45-min recovery run or cross train

15 mins Marathon Pace + 5 x 3 mins at 10K pace + 15 mins MP*** (off 2-min recovery)

REST

45-min recovery run + core conditioning

Long trail run (3 hrs-3:15), with the last 60–75 mins at target marathon pace/effort

Coreconditioning class or Pilates

30-min recovery run

45-min recovery run

75-min run, including 3 x 10 mins at threshold

REST

45-min recovery run + core conditioning

Long trail run (90 mins), easy pace, with the last 30 mins at marathon pace if you’re feeling good

Coreconditioning class, yoga or Pilates

30-min recovery run

45-min recovery run or cross train

90-min run, with middle 60 at 3 mins threshold/3 mins steady continuous on an undulating trail route

REST

5 x 5 mins at threshold off 90-second recovery

Long trail run (60 mins), all easy, relaxed pace

REST

30-min recovery run + core conditioning

40 mins ( 5 min easy/5 min at marathon pace x 4)

25-min rec run or cross train

REST

15-min jog

Trail marathon – good luck!

Easy week

WED

Do a 15-minute warm-up before and cool-down after threshold, continuous hills or interval sessions. If you are feeling OK, consider a 20-30 minute recovery run the morning before any of the quality sessions above.

THUR

Always substitute cross training for running if you are injured, very sore or it is not safe to run. Add a core, yoga or Pilates class once or twice a week. Try to stretch every day for at least 10 mins.

SUN

Always eat within 20-30 mins of finishing a run. Always train at your target pace, don’t compromise or run too hard. Take extra rest if required. *** = Marathon Pace

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NUTRITION

JUST DESSERT

FOOD GUIDELINES (PER CAKE) CALORIES: 541 CARBS: 16G FAT: 29G PROTEIN: 54G

ROUND OFF A HARD DAY ON THE TRAILS WITH A TREAT THAT WILL TASTE GREAT AND HELP THOSE ACHING LIMBS

ollowing a strict food regime can yield excellent results, but can also become tedious, even for the most serious of runners. This treat is perfect for when you’re craving something naughty, but don’t want to blow all your hard work. It’s a pudding that packs a massive protein punch, which is important for muscular as well as immunological recovery. The cocoa has a positive effect on cardiovascular health and tastes great, too. The eggs provide essential minerals, fat-soluble vitamins and the omega fatty acids Docosahexaenoic acid and Arachidonic acid, which are important for hormonal and brain health, and muscle function.

140

INGREDIENTS (serves 1-2) 4 tbsps chocolateflavoured whey protein 2 tbsps cocoa 4 large egg whites (use whole eggs if you want an extra-thick, creamy dessert) 2 tbsps unsweetened apple sauce 1 packet Stevia sweetener Crème fraiche or full-fat Greek yogurt.

INSTRUCTIONS 1 | Preheat oven to 180ºF. 2 | Combine all ingredients and mix well. 3 | Place in oven-safe ramekins. 4 | Place ramekins in oven for approx. 10 minutes. 5 | Remove, let cool slightly and serve with 1 tbsp crème fraiche or Greek yogurt (the pudding should be just cooked on the outside and nicely gooey in the middle).

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140 Recipe Chock cake.indd 140

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NUTRITION

SUPER BOWL

WELCOME TO IMMUNITY IN A BOWL â&#x20AC;&#x201C; CHICKEN, MUSHROOM AND GARLIC SOUP

f you want a natural way to boost your immunity or reduce inflammation, the ingredients in this recipe will do the trick. Garlic is one of the most researched foodstuffs in history. Its active components have long been known to act as a natural antibiotic, helping to ward off bacterial, fungal and viral infections. Garlic also stimulates the cells of the immune system, helping you to stay healthy and endure long training sessions. The chicken contains amino acids, which also are needed for optimum immunesystem function, as well as muscular performance and recovery. The vegetables provide important vitamins and minerals, with the parsley providing, gram for gram, more calcium than milk. As well as promoting good bone health, calcium is required for efficient muscle contractions during exercise.

INGREDIENTS 250g chicken 3 tsp olive oil 1/2 tsp sea salt 2 cloves fresh garlic, chopped Fresh parsley and thyme or favourite mixed herb mix Mushrooms 1 chicken stock cube Fresh mixed vegetables INSTRUCTIONS 1 | Dissolve stock cube in one litre of boiled water.

2 | Pour stock into saucepan with vegetables, mushrooms and chopped garlic. 3 | Drizzle chicken with olive oil and roast in oven until nearly cooked. 4 | Add sliced chicken to pan with stock, vegetables, mushrooms and garlic. 5 | Add mixed herbs of choice. 6 | Bring to boil then simmer on a low heat for approx. 20 mins.

FOOD GUIDELINES CALORIES: 541 CARBS: 16G FAT: 29G PROTEIN: 54G

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141 Recipe Chicken soup.indd 141

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