Physical training

The nature and planning of training depend on the physical condition, goals, and level of the trail runner. Training should respect the progression of the runner’s muscles, heart rate, and body. The goal here is not to provide training plans, as our courses are not competitions and do not involve notions of extreme performance. However, adequate preparation, particularly in terms of endurance and technique, is necessary to fully enjoy the proposed routes. We present here only a few basic concepts.

VO2 Max or Maximum Oxygen Consumption

Expressed as the volume of oxygen per unit of time and weight of the runner, VO2 max is the athlete’s engine capacity, or more simply, the power of their engine. It is not equal for everyone initially but can be developed through training to optimize the oxygen supply to the muscles.

Corresponding to this VO2 max is the MAS (Maximum Aerobic Speed), which is the speed that can be sustained by the runner for 3 to 10 minutes. The MAS should be determined at the beginning of the season using a Cooper or Léger-Boucher test, which calculates the maximum heart rate and defines the different heart rates to reach during various training sessions.

Two types of sessions can improve VO2 max:

MAS Session or Interval Training Session

Repetitions of running times from 30 seconds to 5 minutes (short and long MAS) interspersed with recovery times that are always equal to or shorter than the effort time.

Anaerobic Threshold Session

A fast-paced run that can be sustained for about 20-30 minutes to a maximum of one hour, or 85% of the MAS.

Endurance

Endurance is the runner's ability to maintain a high level of VO2 max (or a percentage of MAS) for a long period. It is fundamental in trail running, which involves maintaining a constant effort over long distances. To improve endurance, it is necessary to accumulate kilometers and elevation during training. Long sessions last a minimum of 1 hour and are run at a pace that can be sustained for several hours by the runner.

Long sessions can be done by alternating sports (running, road cycling, or mountain biking) to relieve joints and avoid monotony. This is called "cross-training." However, it is essential to plan for a long run on a day or weekend to train the legs for accumulating elevation, test gear, nutrition, and hydration.

Training According to the Runner, Their Goals, and Level

The principle is to alternate the different sessions presented above (MAS session, anaerobic threshold session, and long session) and increase the workload by a maximum of 10% per week for three to four weeks, followed by a lighter week dedicated to rest and assimilating the beneficial effects of training… before starting a new microcycle on the same model.

The training program should also be adapted to the runner's goals: longer MAS sessions for longer trails, longer outings for ultras…

Attention! Running distances equivalent to the final goal during training is pointless: it is the accumulation of distances in training that will guarantee sufficient endurance to reach the finish line.