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Training schedule for a trail run marathon

Trainingsschema voor een Trailrun Marathon - Trail.nl

Here is a 20-week training plan to prepare you for a marathon trail run (26.2 miles). Designed for runners with some experience, this plan offers a gradual build-up to prepare you physically and mentally for the challenge of a trail marathon.

Week 1-4: Basic build-up

  • Monday: 30 minutes easy jog
  • Wednesday: 45 minutes of easy jogging
  • Friday: 30 minutes easy jog
  • Sunday: 1.5 hours of easy jogging on trails

Week 5-8: Increasing duration

  • Monday: 45 minutes easy jogging
  • Wednesday: 1 hour easy jogging on trails
  • Friday: 45 minutes easy jogging
  • Sunday: 2 hours of easy jogging on trails

Week 9-12: Adding Intensity

  • Monday: 1 hour easy trail jogging with hill training
  • Wednesday: 1.5 hours of easy jogging on trails with hill training
  • Friday: 1 hour easy jogging on trails
  • Sunday: 2.5 hours of easy jogging on trails with elevation changes

Week 13-16: Increase the distance

  • Monday: 1.5 hours of easy jogging on trails
  • Wednesday: 2 hours of easy jogging on trails
  • Friday: 1.5 hours of easy jogging on trails
  • Sunday: 3 hours of easy jogging on trails with elevation changes

Week 17-18: Tapering (reduction in training intensity)

  • Monday: 1.5 hours of easy jogging on trails
  • Wednesday: 2 hours of easy jogging on trails
  • Friday: 1 hour easy jogging on trails
  • Sunday: 2.5 hours of easy jogging on trails

Week 19: Final preparation

  • Monday: 1 hour easy jogging on trails
  • Wednesday: 1 hour easy jogging on trails
  • Friday: 30 minutes easy jogging on trails

Week 20: Race week

  • Monday: 30 minutes easy jogging on trails
  • Wednesday: 30 minutes easy jogging on trails
  • Sunday: Trail run marathon (42.2 km)

Make sure you always start with a warm-up and end with a cool-down. Listen to your body, take enough rest days and adjust the schedule if necessary to prevent injuries. Hydrate well, nourish your body properly and enjoy your trail running marathon adventure!