How We Train Specifically for Trail Running, Sky Running, and Ultra-Trail
Trail running and Sky running differ significantly from road running. They demand a specialized training approach to conquer the physical, technical, and mental challenges involved. However, they also offer the opportunity to explore breathtaking landscapes and experience the exhilaration of summit views, rugged ridges, and swift descents.
Long, steep ascents and descents impose unique physical demands that require training to enhance the body’s ability to endure these stresses over extended distances.
- Base Strength: Aiming to reach the finish line? This is essential for success.
- Eccentric Force: Specific training to condition muscles and joints for downhill running.
- Endurance: Conquering long distances necessitates running within a low pulse zone to conserve energy.
Technical terrains and often adverse weather conditions pose real dangers, demanding a skillset, agility, and mobility unparalleled in other forms of running.
- Plyometrics: Explosive training to sharpen reactions.
- Mobility & Flexibility: Preparing the body for demanding technical sections.
- Speed Drills: Enhancing speed and agility over rough terrain.
Skyrunning’s physical and technical aspects require a resilient mindset and focused concentration to achieve your goals.
- Discipline: A disciplined training approach cultivates a disciplined mindset.
- Motivation: Keeping your focus on your goal to stay motivated.
- Survival: Staying vigilant in challenging environments, even when fatigued.
Individualized For You
We are committed to helping you achieve your goals, surpass your personal bests, and excel every time you race.
Our training plans are tailored to each individual, ensuring their uniqueness. Your coach designs your plan based on your goals, upcoming races, personal commitments, work schedules, and running history.
To build the optimal training plan, we delve deeply into your running history, physical condition, medical background, injury history, time availability, training tools, and available training locations. This process involves comprehensive discussions, questionnaires, and various tests, including physical running tests and initial assessments of mobility, strength, stability, and balance.
Utilizing the insights gained from our Arduua Tests for Skyrunning during the Build Your Plan phase, we accurately gauge your base fitness level, mobility, and strength levels, enabling us to create a training plan tailored precisely to you.
Your training plan and support are based on key elements:
- Physical Training: Running sessions, strength, balance, mobility, and stretching.
- Skills for Skyrunning: Focus on vertical meters, technical skills for uphill and downhill, specific strength training, plyometric exercises, reactions, balance, and mental strength.
- Running Technique: Maximizing efficiency and endurance.
- Non-Physical Factors: Race management, motivation, nutrition, and equipment.
Our training is online-based, utilizing the Trainingpeaks platform, your training watch, and an external pulse band. You maintain contact with your coach through the Trainingpeaks platform and video meetings.
Your coach plans all your training sessions on the Trainingpeaks platform. Once your training watch is synchronized with Trainingpeaks, all running sessions are automatically downloaded to your watch.
Duration vs Distance
Our training plans are duration-based, focusing on the time spent per training session rather than the distance covered. This approach tailors your plan to your individual progress and training stage. For instance, while one runner might cover 8km in 1 hour, another might cover 12km, both within the same pulse zone.
20:80 Polarized Method
Running long distances demands the ability to operate within a very low pulse zone to conserve energy. Our training is rooted in polarized training, heart-rate running, and a focus on duration over distance.
This effective training methodology, especially employed during pre-season, entails 20% of your running training at maximal capacity (pulse zone 5) and 80% at very easy intensity (pulse zones 1-2).
Heart-Rate Based Trainings
All running sessions are time-based and heart rate-regulated. This ensures training is 100% tailored to your individual needs, enabling you to consistently achieve your session goals.
Real-Time Running Coaching via Training Watch
Your training watch guides you through each running session. For instance, if your coach plans a session involving pace changes, the watch prompts a 15-minute warm-up in zone 1-2. If your pulse exceeds zone 2, the watch instructs you to slow down. Similarly, during pace changes, if you don’t reach zone 5, the watch guides you to accelerate.
After each session, you provide comments in Trainingpeaks about your experience. Subsequently, your coach analyzes your training and responds to your comments.
Strength, Mobility, and Stretch
Our comprehensive library offers diverse training options tailored to various needs, often utilizing instructional videos.
Planning and Follow-Up
Building on previous training phases, your coach devises subsequent training periods. Adaptations are made based on your progress and well-being.
Yearly Plan & Periodization
To ensure peak performance on race day, your coach formulates a yearly plan encompassing your race calendar and distinct training phases.
We incorporate your desired races into your training plan, categorizing them as A races, B races, or C races.
- A Races: Key races where peak condition is ensured for exceptional performance.
- B Races: Races similar to A races in terms of distance, elevation gain, terrain, etc., serving as testing grounds for strategies, gear, and pace to apply in A races.
- C Races: Races that won’t significantly alter our planning, seamlessly integrated into your training plan.
General Training Phase, Base Period (1-3 Months)
- Improving overall physical condition.
- Addressing weaknesses in mobility and strength.
- Enhancing body composition through training and nutrition.
- Building general foundational strength.
- Training foot and ankle structures.
General Training Phase, Specific Period (1-3 Months)
- Targeting aerobic and anaerobic thresholds.
- Focusing on VO2 max.
- Adapting training volume to align with goals and athlete history.
- Maximizing lower body, core, and running-specific strength.
Competitive Phase, Pre-Competitive (4-6 Weeks)
- Training for competition intensity and pacing.
- Addressing additional competition aspects such as terrain, nutrition, and equipment.
- Maintaining strength levels and plyometric exercises.
Competitive Phase, Tapering + Competition (1-2 Weeks)
- Adjusting volume and intensity during tapering phase.
- Reaching race day in the peak of fitness, motivation, energy levels, and overall wellness.
- Following nutrition guidelines for the pre-race and during the race.
Transition Phase – Transition & Recovery
- Focusing on joint and muscle recovery.
- Restoring the regular functioning of body organs and cardiovascular system.
- Following nutrition guidelines for post-race recovery.
Mastering Athlete Training Load
To optimize and regulate training load for each athlete, ensuring they are well-conditioned and prepared to perform at their best during planned A and B races, we utilize the Trainingpeaks platform as a tool. This involves working with parameters such as FITNESS, FATIGUE, and FORM. Learn more about our approach here: Mastering Athlete Training Load >>
What You Need
All you require is a training watch compatible with the Trainingpeaks platform and an external pulse band.
Find Your Trail Running Training Program
Discover a trail running training program tailored to your unique needs, fitness level, desired distance, ambition, duration, and budget. Arduua provides various options, including personal coaching online, individualized training plans, race-specific plans, and general training plans, covering distances from 5k to 170k. Our plans are meticulously crafted by experienced trail running coaches. Explore and find your ideal trail running program: Find your Trail Running Training Program >>
How It Works When Signing Up for the Service
All our training programs are designed to utilize Trainingpeaks, an exceptional and user-friendly platform for planning, managing, and analyzing training. It also facilitates direct communication with your coach.
How to Sync TrainingPeaks
For guidance on syncing Trainingpeaks, follow these instructions: How to: sync Trainingpeaks
How to Use TrainingPeaks With Your Coach
Learn how to effectively use Trainingpeaks in conjunction with your coach: How to: use Trainingpeaks with your coach
For additional assistance, refer to our support pages:
Receive detailed nutrition guidelines tailored to different race durations: