How we train specifically for Trail running, Sky running and Ultra-trail?

Trail running and Sky running are very different to road running. They require a specific approach to training to be able to overcome the physical, technical and mental elements involved, but they also let you venture into stunning landscapes and experience the adrenaline highs of summit views, rocky ridges and fast descents.

Physical
The physical demands of long, steep ascents and descents require training that focuses on the body’s ability to withstand these stresses over long distances.

Base strength: you want to reach the finish line, right? You will need this.
Eccentric force: specific training to prepare muscles and joints for downhill running.
Endurance: long distances require you to be able to run in a low pulse zone to conserve energy.

Technical
The technical terrain, and often adverse weather, presents a real danger, requiring a level of skill, dexterity and mobility that is not found in any other form of running.

Plyometrics: explosive training that sharpens your reactions.
Mobility & Flexibility: prepares your body for covering tough, technical sections.
Speed drills: move and act quicker over rough ground.

Mental
The physical and technical factors of skyrunning require a strong mentality and concentration to keep focus and perform to achieve your goal.

Discipline: a disciplined approach to training will build a disciplined mindset.
Motivation: focus on your goal to stay motivated.
Survival: it can be dangerous out there, you need to stay alert even when fatigued.

Individualized For You

We want to support you to reach your goals, to outperform yourself and to have your very best day every time you race.

All of our training plans are tailored to each individual, making them unique to you. Your coach builds your plan based on your goals, upcoming races, personal and work commitments and running history.

To ensure we build the best training plan for you we must get an in-depth knowledge of you, your running history and your physical condition. This will include your medical and any injury history, your time availability, training tools and places available for you to train. We do this through a series of conversations, questionnaires and tests. The tests involve physical running tests and initial tests for mobility, strength, stability and balance.

Using the information gathered through our Arduua Tests for Skyrunning as part of the Build Your Plan phase, we will be able to determine your base fitness level, and mobility/strength levels in order to create a training plan that is 100% tailored for you.

What’s involved?

Your training plan and support will be built on the following key elements:

Physical training (running sessions, strength, balance, mobility and stretch),
Skills for skyrunning (Focus on vertical meters, technical skills for up-hill, down hill etc, specific strength training, plyometric work, reactions, balance, mental strength)
Running technique (for maximum efficiency and endurance)
Non-physical factors (race management, motivation, nutrition, kit).

Training Methodology

The training is online based and as tools we use the Trainingpeaks platform, your training watch and an external pulse band. You keep contact with your coach through the Trainingpeaks platform and video meetings.

Your coach will plan all your trainings for you in the Trainingpeaks platform, and once you have synchronized your training-watch to Trainingpeaks all your running sessions will automatically be downloaded to your training-watch.

Duration vs Distance

All of our training plans are built on the length of time per training session, not on the distance you need to run. This makes your plan specific for you and where you are in your training journey (for example, one runner may run 8km in 1 hour while another may run 12km, all in the same pulse zone).

20:80 Polarized Method

To run long distances, you need to be able to run in a very low pulse zone to conserve energy, so our training is based on polarized training, heart-rate running and a focus on duration vs distance.

This is a very effective training methodology that we use with many of our runners in order to build endurance, especially in pre-season. 20% of your running training will be at your maximal capacity (pulse zone 5), 80% will be very easy (pulse zones 1-2).

Heart-rate based trainings
All running sessions are based on time spent and heart rate, and in this way the training will be 100 % individualized for you, and you should always be able to reach the goal with each training session.

Real time running coaching via training-watch
Your training-watch will guide you through each running session.

For example.) Your coach has planned a running session for you with pace changes. You start the training-watch, and the training-watch says 15 min warm-up in zone 1-2, go. If your pulse exceeds zone 2 your training watch tells you to slow down. Then time for pace changes. The training-watch tells you to run 60 sec in zone 5, if you have not reached zone 5 your watch tells you to speed up. Then the program goes on like that…

After the running session you put comments in Trainingpeaks how it went and felt. Thereafter your coach will analyse your trainings and answer your comments.

Strength, mobility and stretch

We have a large biblioteque of different types of trainings for different types of needs, and we usually use video as a tool.

Planning and follow-up

Based on previous period of trainings your coach will plan the next periods of trainings for you. We will always adapt a little bit according to how you are moving forward, and how you are feeling.

Yearly Plan & Periodization

To ensure that you will be in your very best shape at race day, your coach will start to create a yearly plan for you, including your racing agenda and different phases of training.

Races ABC
We factor the races you want to run in to your training plan breaking them down into A races, B races and C races.

A Races: Main races where we will ensure you are in peak condition and ready to outperform yourself.
B Races: Races similar to the A in terms of distance, height gain, terrain etc. where you will test strategies, kit, pace etc. to use in your A races.
C Races: Races that will not modify our planning and we will integrate them into your training plan.

General Training Phase, Base Period (1-3 months)

General improvement of physical condition.
Work on Weaknesses (In mobility and strength).
Body composition adaptions/improvements (training and nutrition).
General base strength.
Training of foot ankle structures.

General Training Phase, Specific Period (1-3 months)

Training of thresholds (aerobic/anaerobic).
Training of VO2 max.
Adapt training volyme to goals and athlete history.
Max strength lower body, CORE, and running specifics.

Competitive Phase, Pre-Competitive (4-6 weeks)

Training competition intensity and pacing.
Training other competition details (terrain, nutrition, equipment).
Holding strength levels and plyometrics.

Competitive Phase, Tapering + Competition (1-2 weeks)

Adjust volume and intensity during tapering.
Reach race day with peak of fitness, motivation, full energy, levels and wellness state.
Nutrition guidelines, pre and during race.

Transition phase – Transition & Recovery

Joints and muscle recovery.
Recover regular functioning of body organs and cardiovascular system.
Nutrition guidelines post race.

Race at Your Best

In order to optimize and control training load for each athlete, and to make sure that our athletes are in a good level of Fitness, and well prepared to be able to perform their planned A and B races with peak of Form, we use the Trainingpeks platform as a tool, working with the parameters FITNESS, FATIQUE and FORM. Read more about how we do it here. Race at Your Best >>

What You need

All you need is a training-watch compatible to the Trainingpeaks platform and an external pulse band.

How it Works when signing up for the service

You signup for the Arduua Coaching at our webpage, and this is How it works >>

Trainingpeaks

All of our training programmes use Trainingpeaks which is an excellent, easy-to-use tool for planning, managing and analysing training, as well as communicating directly with your coach

How to: sync Trainingpeaks

How to: use Trainingpeaks with your coach

Support pages

How to: sync Trainingpeaks

How to: use Trainingpeaks with your coach

Arduua tests for skyrunning

Nutrition guidelines

Before, during and after a race your coach will give you specific guidelines depending on the duration of the race.

NUTRITION GUIDELINES VERTICAL KILOMETER

NUTRITION GUIDELINES SHORT TRAIL RACE

NUTRITION GUIDELINES 20-35 KM TRAIL RACE

NUTRITION GUIDELINES MOUNTAIN MARATHON

NUTRITION GUIDELINES ULTRA-TRAIL RACE