I’m doing a 10k trail race in the fall and was following a sub60 min 10k plan just to have some sort of plan to follow. Over the last 2 weeks, I’ve braved the trails (and didn’t get a tick on me either time) but had a huge eye opener that working speed is NOT doing anything to help me tackle the hills on the 10k trail course. The trail is an out an back with 2 huge hills - that we then get to turn around and run them reverse on the way home. The first hill has 100 metre climb over the first km and then when you “think” you’re at the top, there is another less intense hill to reach the actual peak 14 metres higher. The second hill is also about 100m elevation gain but over 1 1/2 km. In my first run, I ran the second hill after running the road for a long flat warm up. This weekend I incorporated the first hill into my 5k virtual Canada D’eh run and walked a lot more than I wanted/expected. I’ve decided I need to come up with some other sort of plan to better prepare me for the steepness of the hills and the rough terrain. I know I need to run trails and hills weekly. My other plan maxed out at 16k and I like the idea of still getting some endurance in my legs.
My thoughts are:
• to still run the long run on the plan and maybe try to fit some form of trail in it (on today’s 13k run, I “ran” the interpretive trail in the campground that is a 1 km loop with a 55m elevation gain twice - at the beginning of my run after a 3k warm up and after again after about 10k but this time running it the other direction). I use run loosely since I did have to walk part of it - there was little gas in the tank at the beginning of my run and the second time around running in reverse was pretty steep to try and run at the beginning
• run one mid length fully trail run (preferably on the race trail but may branch out a bit to explore some other portions of the 50k of trails they have marked for the ultra going on at the same time). I would like to build this one up to and hopefully exceeding 10k before September.
• for my 3rd weekly run still factor in some speed work or perhaps hills in town (shorter coulee hills by my house?) or should I just keep this a shorter run with some speed intervals.
My husband who used to run cross country as a teenager figures every run should be a trail hill run since that is the race terrain but they are so hard and taxing on the body I fear injury if I do this (plus I’ll miss the stress relief of a nice “normal” run)
I’m feeling a little lost without a plan but wasn’t able to find a suitable plan on line to meet my needs so I thought tweaking my existing plan is probably my best bet.