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    Ibl Dodo Trail Programmes Trooper

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    hvikash
    This 7-week training program aims to prepare a trooper for mountain runs of increasing elevation and duration. The program focuses on easy runs, body weight exercises, uphill interval training, and mountain runs on the weekend. Key elements include weekly increases in the intensity and duration of uphill interval training and mountain runs, with the final mountain run exceeding 1200m in elevation over 3.5 hours. Rest and recovery are incorporated to allow for adaptation to the increasing training loads.

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    Ibl Dodo Trail Programmes Trooper

    Uploaded by

    hvikash
    13 views1 page
    This 7-week training program aims to prepare a trooper for mountain runs of increasing elevation and duration. The program focuses on easy runs, body weight exercises, uphill interval training, and mountain runs on the weekend. Key elements include weekly increases in the intensity and duration of uphill interval training and mountain runs, with the final mountain run exceeding 1200m in elevation over 3.5 hours. Rest and recovery are incorporated to allow for adaptation to the increasing training loads.

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    This 7-week training program aims to prepare a trooper for mountain runs of increasing elevation and duration. The program focuses on easy runs, body weight exercises, uphill interval training, and mountain runs on the weekend. Key elements include weekly increases in the intensity and duration of uphill interval training and mountain runs, with the final mountain run exceeding 1200m in elevation over 3.5 hours. Rest and recovery are incorporated to allow for adaptation to the increasing training loads.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    13 views1 page

    Ibl Dodo Trail Programmes Trooper

    Uploaded by

    hvikash
    This 7-week training program aims to prepare a trooper for mountain runs of increasing elevation and duration. The program focuses on easy runs, body weight exercises, uphill interval training, and mountain runs on the weekend. Key elements include weekly increases in the intensity and duration of uphill interval training and mountain runs, with the final mountain run exceeding 1200m in elevation over 3.5 hours. Rest and recovery are incorporated to allow for adaptation to the increasing training loads.

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    © All Rights Reserved
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    of 1

    TROOPER 25KM

    TRAINING PROGRAMME

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    EASY RUN REST WARM UP 20MIN WARM UP 20MIN REST MOUNTAIN RUN: REST
    40MIN ELEVATION
    20MIN BODY ON UPHILL: >600M / 2H
    WORKOUT (SQUATS, 8X (2MIN AT 85-
    WEEK 1

    SHORT SPRINTS, 90% / RECOVERY


    STAIRS, PLANK) 45SEC WALKING
    UPHILL)
    COOL DOWN 10MIN
    COOL DOWN 10MIN

    EASY RUN BIKE/SPINNING REST WARM UP 20MIN REST MOUNTAIN RUN: REST
    45MIN 1H15MIN ELEVATION
    ON UPHILL:
    6X (3MIN AT 85- >700M / 2H15MIN
    WEEK 2

    90% / RECOVERY
    1MIN WALKING
    UPHILL),
    COOL DOWN 10MIN

    EASY RUN REST WARM UP 20MIN WARM UP 20MIN REST MOUNTAIN RUN: REST
    50MIN ELEVATION
    20MIN BODY ON UPHILL: 4X
    WEEK 3

    WORKOUT (SQUATS, (6MIN AT 85-90%/ >800M / 2H30MIN


    SHORT SPRINTS, RECOVERY 1MIN30
    STAIRS, PLANK) WALKING UPHILL)
    COOL DOWN 10MIN COOL DOWN 10MIN

    EASY RUN WARM UP 20MIN REST BIKE/SPINNING WARM UP 20MIN MOUNTAIN RUN: REST
    55MIN 1H30MIN ELEVATION
    ON UPHILL: 25MIN BODY
    3X (8MIN AT 85- WORKOUT (SQUATS, >900M / 2H45MIN
    WEEK 4

    90% / RECOVERY SHORT SPRINTS,


    2MIN WALKING STAIRS, PLANK)
    UPHILL)
    COOL DOWN 10MIN
    COOL DOWN 10MIN

    EASY RUN WARM UP 20MIN REST WARM UP 20MIN WARM UP 20MIN MOUNTAIN RUN: REST
    1H ELEVATION
    ON UPHILL: 30MIN BODY 20MIN ACTIVE
    10X 30SEC/30SEC WORKOUT (SQUATS, 75-80% >1000M / 3H
    WEEK 5

    (30SEC SPRINT SHORT SPRINTS,


    UPHILL, 30SEC COOL STAIRS, PLANK) COOL DOWN 10MIN
    DOWNHILL)
    COOL DOWN 10MIN
    COOL DOWN 10MIN

    EASY RUN WARM UP 20MIN REST WARM UP 20MIN WARM UP 20MIN MOUNTAIN RUN: REST
    1H05MIN ELEVATION
    ON UPHILL: 30MIN BODY 25MIN ACTIVE
    8X1MIN/1MIN WORKOUT (SQUATS, 75-80% >1200M / 3H30MIN
    WEEK 6

    (1MIN SPRINT SHORT SPRINTS,


    UPHILL, 1MINC STAIRS, PLANK) COOL DOWN 10MIN
    COOL DOWNHILL)
    COOL DOWN 10MIN
    COOL DOWN 10MIN

    EASY RUN WARM UP 20MIN REST EASY RUN 50MIN WARM UP 20MIN MOUNTAIN RUN: REST
    1H10MIN ELEVATION
    ON UPHILL: 30MIN BODY
    10X1MIN/1MIN WORKOUT (SQUATS, >800M / 2H
    WEEK 7

    (1MIN SPRINT SHORT SPRINTS,


    UPHILL, 1MIN COOL STAIRS, PLANK)
    DOWNHILL)
    COOL DOWN 10MIN
    COOL DOWN 10MIN

    BIKE/SPINNING EASY RUN REST REST EASY RUN


    1H 50MIN 30MIN
    WEEK 8

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