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
Wednesday
7/8/2024
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
Wednesday
3/7/2024
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 !