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Training schedule

2nd Edition | June, 16th 2018

Training for the Ecotrail 44 / 80k How do you train before a race at the 44/80k?

Everyone is different and has different conditions and opportunities to practice, different bodies and different situations require different approach in training even if the goal is the same - Ecotrail 44 / 80k.

Some basic things to relate to: You become good at what you do. Should you run an ultra race in the terrain it is good to acu´tually do you running in the terrain. And quite a number of kilometers. When you run 44/80k, it is usually not at the same pace you keep on a 10k race. Slowly increase. Even if you think everything feels insanely good do not increase more than 10-15% per week.

Do get help from a running coach. An effective step makes you faster and reduces the risk of injury. Train preferably with a running club or a group of friends weekly. Then you get both the runcharring and sparring partners. Start early practicing to eat or drink such energy you intend to eat during the race.

Train running strength. Heel raises, squats, lunges and plank are some exercises you can easily do in the queue at the grocery shop, while talking on the phone or waiting for the coffee to be ready. Put in an alternative session of cardio training (biking, canoeing, swimming) every week, it keeps running more fun. Run with a friend who has the same goal. Do not make it so complicated, just go out running, do not get stuck in training schedules. Keep it simple!

Actually, you only need a pair of running shoes (and a good bra if you're a girl) but if the motivation is tight so it can be incredibly motivating to buy a new stylish run shirt or a pair of tights. Reward yourself! Set milestones. Rather do a short round if you are short on time than none at all. Continuity is important- never stop running!

Bring your loved ones on the trip, involve them and ensure that they also think that what you do is fun. If you end up with no motivation just embrace it, let the no-motivation come, and do not push yourself to try to snatch you up. It might be the body's way of saying that you have run a little too hard. Take an extra day of rest!

With continuity a missed workout do not matter. If you get sick, do not attempt to train up afterwards, but let the body first become really healthy! Laugh a lot and enjoy the nature around you. We live in the most beautiful country!

Basic schedule In order to run a race at 80 kilometers requires a little planning and training for a while. You need to get the body used to be active for quite some time, to eat and drink during exercise and get stronger in your feet and ankles in rough terrain. Remember, not increase your training amount too quickly, it increases the risk of injury. The most important session before Ecotrail 44 / 80k is of course a long run. Look at it as a picknick - bring a small backpack with something good to eat and drink. Running slowly with a friend makes it more fun. The faster you run, the greater the risk of injuries and overload.

When you are training for a long race, it is important to get the body used to work for long. Therefore, you should run the long run in a fairly low speed, then you can run more often and minimize recovery. Do you want to set any speed increases (heart rate increases) to run a little harder uphill. You can also do the second half of a long run a little faster than the first.

This schedule assumes that you been running for a while and do not start from zero now.

Week 1 to 80k:

- Monday: Rest

- Tuesday: 7-8k easily + 10 minutes of strength exercises

- Wednesday: 10k playing in the terrain, run a little faster and then

- Thursday: Rest

- Friday: Intervals

- Saturday: Fast distance 8k. Slightly (5-10 sec / k) faster than your intended speed at Ecotrail 80k.

- Sunday: Long Pass in the terrain, start with 20-25k and increase with 1-2k per week until 3-4 weeks before the competition. Every fourth week should be a little easier. The last 3-4 weeks before competition, decrease again. The last long session, run two weeks before the race and it is then sufficient to 25-30k. This schedule assumes that you been running for a while and do not start from zero now.

Week 1 to 44k:

- Monday: Rest

- Tuesday: 5-6k easily + 10 minutes of strength exercises

- Wednesday: 7k playing in the terrain, run a little faster and then

- Thursday: Rest

- Friday: Intervals

- Saturday: Fast distance 5k. Slightly (5-10 sec / k) faster than your intended speed at Ecotrail 44k.

Sunday: Long Pass in the terrain, start with 10-12k and increase with 1-2k per week until 3-4 weeks before the competition. Every fourth weekhould be a little easier. The last 3-4 weeks, decrease again. The last long session, run two weeks before the race and it is then sufficient to 18-20k.