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ISN‘T YOUR
TYPICAL RUN
AROUND THE GET YOURSELF
READY TO
BLOCK. RACE ON
T H E D I R T.
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RUN STRONG PROGRAM
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RUN TRAINING TERMINOLOGY
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MOVEMENT & MOBILITY
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STRENGTH SESSION 1
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STRENGTH SESSION 2
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STRENGTH TRAINING PRINCIPLES
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BRE ATHING TECHNIQUES
THIS TWELVE-WEEK PROGRAM WILL HELP YOU BECOME A BETTER TRAIL RUNNER WITH
MOBILITY, ENDURANCE STRENGTH, RECOVERY AND BREATHING TRAINING.
STRENGTH RECOVERY
The strength program is designed specifically for runners The recovery routine is based on Under Armour’s belief
looking to get a competitive edge. It is not designed that today’s recovery is tomorrow’s training. It is essential
to build muscle, but rather enhance your stability and to attempt to restore movement quality after a run. The
mobility to run stronger. All sessions are circuit-based, program is designed to hit the areas of the body that
building strength while taxing your cardiovascular system. need the most attention. These moves will require a foam
roller or tennis ball, which can be found at your local
TIMES PER WEEK: TWO SESSIONS—ONE FOR FULL-BODY CONDITIONING gym or health club. These moves should be done after
AND ONE FOR BALANCE AND MOBILITY every workout.
BRE ATHING
Trail running often involves running at higher altitudes, so this plan also
includes a research-based technique that improves athletic breathing and
can simulate training at altitude. This technique was adapted from High
Performance Breathing Techniques developed by Dr. Patrick McKeown.
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WK MON TUES WED THUR FRI SAT SUN
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest TEMPO STRENGTH SESSION 1 HILLS Rest STRENGTH SESSION 2 TRAIL RUN
1 (no run or strength session) 10min Easy + 3x (6min @ 30sec, 2 sets 10min Easy + 5x (30sec (no run or strength session) 30sec, 2 sets 4 mile
RECOVERY ROUTINE Tempo / 1min @ Easy) + @ Hill Sprint / 3min Walk RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
(No run)
5min Easy downhill) + 5min Easy 15min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest FARTLEK STRENGTH SESSION 1 TEMPO Rest STRENGTH SESSION 2 TRAIL RUN
2 (no run or strength session) 10min Easy + 15min of 40sec, 2 sets 10min Easy + 3x (7min @ (no run or strength session) 40sec, 2 sets 5 mile
RECOVERY ROUTINE Fartlek + 5min Easy (No run) Tempo / 1min @ Easy) + RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE 5min Easy) 17min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest HILLS STRENGTH SESSION 1 EASY RUN Rest STRENGTH SESSION 2 TRAIL RUN
3 (no run or strength session) 10min Easy + 6x (30sec 40sec, 2 sets 30min (road or trail) (no run or strength session) 40sec, 2 sets 3 mile
RECOVERY ROUTINE @ Hill Sprint / 3min Walk (No run) RECOVERY ROUTINE RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
downhill) + 5min Easy 15min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest TEMPO STRENGTH SESSION 1 HILLS Rest STRENGTH SESSION 2 TRAIL RUN
4 (no run or strength session) 10min Easy + 3x (8min @ 30sec, 3 sets 10min Easy + 7x (30sec (no run or strength session) 30sec, 3 sets 6 mile
RECOVERY ROUTINE Tempo / 1min @ Easy) + (No run) @ Hill Sprint / 3min Walk RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
5min Easy downhill) + 5min Easy 20min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest FARTLEK STRENGTH SESSION 1 TEMPO Rest STRENGTH SESSION 2 TRAIL RUN
5 (no run or strength session) 10min Easy + 20min of 50sec, 2 sets 10min Easy + 2x (12min (no run or strength session) 50sec, 2 sets 7 mile
RECOVERY ROUTINE Fartlek + 5min Easy (No run) @ Tempo / 2min @ Easy) + RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE 5min Easy) 22min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest HILLS STRENGTH SESSION 1 FARTLEK Rest STRENGTH SESSION 2 TRAIL RUN
6 (no run or strength session) 10min Easy + 8x (30sec 40sec, 3 sets 10min Easy + 22min of (no run or strength session) 40sec, 3 sets 8 mile
RECOVERY ROUTINE @ Hill Sprint / 3min Walk (No run) Fartlek + 5min Easy RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
downhill) + 5min Easy RECOVERY ROUTINE 25min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest TEMPO STRENGTH SESSION 1 EASY RUN Rest STRENGTH SESSION 2 TRAIL RUN
7 (no run or strength session) 10min Easy + 20min @ 50sec, 3 sets 30min (road or trail) (no run or strength session) 50sec, 3 sets 5 mile
RECOVERY ROUTINE Tempo + 5min Easy (No run) RECOVERY ROUTINE RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE 20min (road or trail)
RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest FARTLEK STRENGTH SESSION 1 TEMPO Rest STRENGTH SESSION 2 TRAIL RUN
8 (no run or strength session) 10min Easy + 25min of 60sec, 2 sets 10min Easy + 22min @ (no run or strength session) 60sec, 2 sets 9 mile
RECOVERY ROUTINE Fartlek + 5min Easy (No run) Tempo + 5min Easy RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE RECOVERY ROUTINE 27min (road or trail)
RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest HILLS STRENGTH SESSION 1 FARTLEK Rest STRENGTH SESSION 2 TRAIL RUN
9 (no run or strength session) 10min Easy + 6x (40sec 40sec, 3 sets 10min Easy + 27min of (no run or strength session) 40sec, 3 sets 10 mile
RECOVERY ROUTINE @ Hill Sprint / 3min Walk (No run) Fartlek + 5min Easy RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
downhill) + 5min Easy RECOVERY ROUTINE 30min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest TEMPO STRENGTH SESSION 1 HILLS Rest STRENGTH SESSION 2 TRAIL RUN
10 (no run or strength session) 10min Easy + 25min @ 50sec, 3 sets 10min Easy + 7x (40sec (no run or strength session) 50sec, 3 sets 11 mile
RECOVERY ROUTINE Tempo + 5min Easy (No run) @ Hill Sprint / 3min Walk RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE downhill) + 5min Easy 33min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest FARTLEK STRENGTH SESSION 1 EASY RUN Rest STRENGTH SESSION 2 TRAIL RUN
11 (no run or strength session) 10min Easy + 20min of 60sec, 3 sets 30min (road or trail) (no run or strength session) 60sec, 3 sets 7 mile
RECOVERY ROUTINE Fartlek + 5min Easy (No run) RECOVERY ROUTINE RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE 20min (road or trail)
RECOVERY ROUTINE
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
RACE
Rest HILLS STRENGTH SESSION 1 EASY RUN Rest Rest
12 (no run or strength session) 10min Easy + 6x (30sec 30sec, 2 sets 20min (road or trail) (no run or strength session) (no run or strength session)
RECOVERY ROUTINE @ Hill Sprint / 3min Walk (No run) RECOVERY ROUTINE RECOVERY ROUTINE RECOVERY ROUTINE
downhill) + 5min Easy
RECOVERY ROUTINE RECOVERY ROUTINE
RECOVERY ROUTINE
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TEMPO RUN
A disciplined, steady-paced run,
working at threshold pace (between
10K and marathon race pace).
RECOVERY RUN
A run where the intention is to
engage in a light aerobic activity
to clear lactate and loosen tight
muscles. If you are too sore to run,
most aerobic activities will get the
job done (swimming, running in the
pool, cycling, etc.).
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GLUTE ROLL TFL ROLL
— —
30 seconds on each side 20 seconds on each side
— —
Perform two sets Perform one set
FOOT ROLL
WITH TENNIS BALL
—
60 seconds on each foot
—
Perform one set
T-SPINE DOWNWARD
ROTATION DOG
— TO CLOSED ROTATION
3 times on each side
— —
Perform one set 3 times on each side
—
Perform one set
HIP SCRUB
—
Rock side to side for
30 seconds
—
Perform one set
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BEGINNER INTERMEDIATE ADVANCED
PLANK WITH SHOULDER
PLANK PLANK WITH SHOULDER TAP
TAP TO SIDE PLANK
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BEGINNER INTERMEDIATE ADVANCED
SIDE PLANK WITH LEGS
SIDE PLANK SINGLE LEG SIDE PLANK
AT 90 DEGREES
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IF FOLLOWED, THE UA STRENGTH TRAINING PRINCIPLES WILL LEAD TO SAFE AND EFFECTIVE MOVEMENTS,
WHICH WILL ULTIMATELY KEEP YOU RUNNING THE TRAILS BETTER, FASTER STRONGER AND LONGER.
EVERY REP IS
INDIVIDUAL
The first rep and the
last rep should look the
CRE ATE same. Think about a split FAIL WITH
second reset between
WHOLE BODY each rep to reset your INTEGRITY
body’s alignment and
TENSION brace your core. Create It is OK to quit while ahead.
tension, get stable and If you perform a rep and it
You want to create tension then move. Don’t move doesn’t feel right, maybe
in every part of your body. and then get stable. try one more. If it doesn’t
Squeezing your glutes and get any better, stop.
quads and locking in your Beyond that point, you’re
shoulders allows you to doing more harm than
get maximum benefit from good. Don’t be afraid to
every rep. save a rep for next time.
INCREASE
YOUR
CHALLENGE
QUALITY In any of the exercises, CAREFUL
load can be added to
OVER increase the challenge, but PROGRESSION
only when the movements
QUANTITY have been mastered with Progressions should
your bodyweight first! only be attempted when
Don’t be concerned with complete mastery of a
how many reps or sets you current level has been
get. Be concerned with obtained (e.g., Mastery
how they look and feel. of the single leg push-
up progresses to the
Spiderman push-up).
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THE FOLLOWING BREATHING EXERCISE IS MEANT TO SIMULATE HIGH ALTITUDE AN AIMS TO IMPROVE YOUR AEROBIC
AND ANAEROBIC CAPACITY. THIS EXERCISE IF FROM A RESEARCHED-BASED TECHNIQUE DEVELOPED BY PATRICK MCKEOWN.
THE GUIDE
4
RELEASE YOUR NOSE, INHALE THROUGH IT AND CALM YOUR BREATHING
5
WHILE CONTINUING TO WALK, PERFORM A BREATH HOLD EVERY MINUTE OR SO
T R A I N I N G P L A N S D E V E LO P E D I N C O L L A B O R AT I O N W I T H UA T R A I N I N G N E T W O R K .
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