Create new routes interactively or automatically, for a given distance and with the highest attractiveness. Import your activities into different diaries. Plan tours and collect beautiful tracks and trails. Including recoded data like hear-trate, power and cadence. Plan workout routes and check your pace at checkpoints. TrailRunner for macOS can calculate a route for your desired distance and export directions onto your iPhone or GPS, giving you a detailed orientation while you are on your way. If you ever asked yourself how long your workout routes are and what route you should choose for this evening - then TrailRunner should be your training-partner. Take these workouts for a test drive on your next run.TrailRunner for Mac is a route planning software for all kinds of long distance sports like running, biking, hiking, inline-skating, skiing and more. Use this as a way to come back after a race, or just a great way to blow off some steam when a structured workout isn’t in the cards. The basics of a fartlek mean that you run at whatever pace feels right between you and that big tree in the distance, or maybe you just run all the uphills on a particularly undulating run. Similar to the pyramid workout but far less prescriptive, a fartlek is a series of hard sections mixed with moving intervals, which has the makings for a good hard run. This is literally a make it up as you go. This is one of my favorite monotony breakers to prescribe to athletes who just need something different. As you gain confidence through sessioning a particular climb or descent, you’ll find your comfort and confidence on trails in general will skyrocket. Once you master a certain section, begin linking them together to make a bigger section. Use the idea of sessioning as a workout by breaking your nemesis into sections and timing yourself on each one. Think of that long climb that you always struggle to nail down, or a descent that scares you. ![]() Knowing how to run quickly downhill and pace yourself uphill will help take your training to the next level. Running is a skill you can hone, especially when you’re running over rocks, braking into turns, or climbing up steep grades with ledges. This is a great workout to challenge yourself and help you better understand your abilities. In other words, if you’re running hard for 3:00 Half marathon pace, run 3:00 of recovery before 2:00 at 10k pace, followed by 2:00 of recovery, then 1:00 at 5K pace, before 1:00 of recovery jog. Structure this workout with equivalent rest to the interval. Instead, I recommend using this interval workout to practice changing your turnover on mild to moderately technical terrain. I don’t recommend doing many workouts on truly technical terrain, as the consequences of a mistake can be severe. Remember it’s better to fail in a workout than it is to fail on race day! 3,2,1,2,3,2,1 – Inverted Pyramid Use this workout in the middle to latter stages of your build up to test all aspects of your race day preparation, including nutrition and hydration. Duration of the intervals is all relative to your workout, but total time at goal pace or heart rate shouldn’t push beyond 90 minutes to 2 hours, as the recovery time from this level of fatigue can be extensive. Start with multiple short intervals totaling 20:00 and work up to a larger workout. Knowing that not everyone loves long distance trail running, it can help to think of these workouts as mini race-day simulations.įind a course with a similar profile to your goal race if possible, and build in workouts with intervals of 2-10:00 at a goal heart rate or pace to give you a feel for the fatigue you will experience on race day. Use Your Long for Race Day Practiceįor some trail runners, the long run is the best day of the week but for others, it’s the most feared. ![]() Try out one of these 4 workouts to put a little flavor in your regimen. ![]() Looking to spice things up on your next run? Structured workouts are intended to be a challenge, but that doesn’t mean they can’t be enjoyable too.
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