Quentin’s Training

TRAINING BLOCK 5:
19th August - 1st September

Monday
19/8/2024

  • Rest

Tuesday
20/8/2024

  • Easy run:
    7km

Wednesday
21/8/2024

Thursday
22/8/2024

  • Easy run:
    5km

Friday
23/8/2024

  • Long run:
    15km

Saturday
24/8/2024

  • Rest

Sunday
25/8/2024

  • Flying

Training Pace:
Easy run: 5:10/km

NOTES: Yoo, it’s getting close !! Honestly everything gets easier from now, only easy runs as we maintain your fitness and try to get your body recovered and ready for your big day. On the race week, go easy on yourself, your easy run has to be done slow and your run before race day should not exceed 3km and should be done as a leg activation not a speed training. Don’t forget to go and pick up your bib on Friday at Simba Farm Lodge between 2pm to 7pm and to listen to the race briefing at 5:30pm at the race village. My last bit of advice: I’m sure there will be lot of sponsors at the race village and they will offer sample products or try to sell you stuff, be careful about buying something you have never tried before and using it during the race. If you have never used it, I don’t recommended trying it during the event

Monday
26/8/2024

  • Rest

Tuesday
27/8/2024

  • Easy run:
    5km

Wednesday
28/8/2024

  • Rest

Thursday
29/8/2024

  • Rest

Friday
30/8/2024

  • Easy run:
    3km

Saturday
13/8/2024

  • RACE DAY

Sunday
1/9/2024

  • BEER TIME

TRAINING BLOCK 4:
5th August - 18th August

Monday
5/8/2024

  • Rest

Tuesday
6/8/2024

  • Easy run:
    10km

Thursday
8/8/2024

  • Easy run:
    7km

Friday
9/8/2024

  • Tempo run:

2km WU
3km tempo
1km recovery
3km tempo
2km CD

Saturday
10/8/2024

  • Rest

Sunday
11/8/2024

  • Long run:
    45km

Ideally on trail with min. 1300m of elevation

Training Pace:
Easy run: 5:10/km
Tempo: 4:00/km
SSR: 4:10/km

NOTES:After chatting with you all week I can see you are in good shape and the body is getting ready for the race. It looks like you are feeling good, for this reason I changed a little bit your training plan and you are doing another big week before starting to calm down and get the body recovering ready for the taper. For your tempo run on Friday I would like you to do it on the trail, a little bit of elevation is great, ideally the 2x3km at tempo pace are done with your poles. I want you to push yourself on these 3km, careful to not injure yourself and careful to not fall with your poles. Keep doing your strength on the Wednesday and we will go to some mobility workouts after. You are doing great, keep on going!

Monday
12/8/2024

  • Rest

Tuesday
13/8/2024

  • Easy run:
    7km

Wednesday
14/8/2024

Thursday
15/8/2024

  • Easy run:
    7km

Friday
16/8/2024

  • SSR:

10min WU
20min SSR
10min CD

Saturday
17/8/2024

  • Rest

Sunday
18/8/2024

  • Long run:
    30km

Ideally on trail with min. 1500m of elevation

TRAINING BLOCK 3:
22nd July - 4th August

Monday
22/7/2024

  • Rest

Tuesday
23/7/2024

  • Easy run:
    7km

Wednesday
24/7/2024

Thursday
25/7/2024

  • Easy run:
    5km

Friday
26/7/2024

  • SSR:

10min WU
30min SSR
10min CD

Saturday
27/7/2024

  • Rest

Sunday
28/7/2024

  • Long run:
    40km

Ideally on trail with min. 1300m of elevation

Training Pace:
Easy run: 5:10/km
SSR: 4:10/km

NOTES: Alright my friend, these are your 2 weeks of your training peak. Nothing changes much from your other weeks. The important thing for this long run is your hydration and nutrition, do not hesitate to alternate run/walk for it. I really want you to focus on your food and fluid intake for these 2 weeks. Think about the race, the altitude will be a challenge itself, you don’t need to add more challenge by not being ready. Also, don’t forget to stretch

Monday
29/7/2024

  • Rest

Tuesday
30/7/2024

  • Easy run:
    7km

Wednesday
31/7/2024

Thursday
1/8/2024

  • Easy run:
    7km

Friday
2/8/2024

  • Easy run:
    5km

Saturday
3/8/2024

  • Rest

Sunday
4/8/2024

  • Long run:
    45km

Ideally on trail with min. 1500m of elevation

TRAINING BLOCK 2:
8th July - 21st July

Monday
8/7/2024

  • Rest

Tuesday
9/7/2024

  • Easy run:
    10km

Wednesday
10/7/2024

Thursday
11/7/2024

  • Easy run:
    6km

Friday
12/7/2024

  • Tempo:

10min WU
5x 1km @ 4:00/km with 60s recovery
10min CD

Saturday
13/7/2024

  • Rest

Sunday
14/7/2024

  • Long run:
    25km

Ideally on trail with min. 1100m of elevation

Training Pace:
Easy run: 5:10/km
Tempo: 4:00/km

NOTES: Alright my friend here we are back for some serious stuff. I hope you are already in the mountains and ready to rock ! Your training is designed as 4 days of workouts, 1 day rest, long run, 1 day rest. Feel free to do some easy stuff on your rest day like hiking, biking or stuff like that. Focus on your long run and elevation for these 2 weeks, try to identify your weakness and we will have a chat before the next training block. Welcome back let’s work hard 💪

Monday
15/7/2024

  • Rest

Tuesday
16/7/2024

  • Easy run:
    10km

Wednesday
17/7/2024

Thursday
18/7/2024

  • Easy run:
    8km

Friday
19/7/2024

  • Hill reps:

10min WU
5x 400m uphill
Easy downhill
10min CD

Saturday
20/7/2024

  • Rest

Sunday
21/7/2024

  • Long run:
    30km

Ideally on trail with min. 1335m of elevation

TRAINING BLOCK 1:
1st July - 7th July

Monday
1/7/2024

  • Rest

Tuesday
2/7/2024

  • Easy run:
    10km

Thursday
4/7/2024

  • Easy run:
    5km

Friday
5/7/2024

  • SSR:

10min WU
20min SSR
10min CD

Saturday
6/7/2024

  • Rest

Sunday
7/7/2024

  • Long run:
    20km

Ideally on trail with min. 900m of elevation

Training Pace:
Easy run: 5:10/km
SSR: 4:10/km

NOTES: Salut le copain, welcome back in training, This one will be an express one as we have only a few weeks to get you ready but it looks like you have been really active and this should not be a problem. I hope your trip to the mountain is going well.

Here is your first week of training, see how you feel with this routine. I will add more stuff for you to do in the following week. I just want to see if you are ok with this !