How to plan your trail season?

Trail running season is a crucial time for any passionate runner looking to push their limits and explore new horizons. Whether you’re an experienced trail runner or looking to improve, planning is essential to maximise your performance while minimising the risk of injury. In this article, we’ll guide you through the key steps to planning your trail running season, from setting goals to developing a tailored training plan, to managing slumps and injuries. Discover how to structure your season to achieve your goals and enjoy every run.

1)     Define your objectives

Planning your trail season starts with an essential step: clearly defining your objectives. This initial phase is crucial because it will guide your entire preparation and strategic choices. Here's how to proceed to lay the foundations for your trail season.

Assessment of current form

Before embarking on new challenges, it is essential to take stock of your current physical condition. This assessment involves several steps:

• Analysis of past performance : Look at your results from previous races. What are your best times? What distances do you feel most comfortable with? What types of terrain (mountain, forest trails, etc.) suit you best?
• Identification of strengths and weaknesses : Note the areas where you excel (speed, endurance, downhill, etc.) and those where you have room for improvement. This can include physical aspects such as strength or endurance, but also technical elements such as pace management or race nutrition.

Short, medium and long term objectives

Once you have completed your assessment, it is time to set goals. These should be clear, realistic and spread over different time horizons.

• Setting realistic and motivating goals : Goals should be achievable but also ambitious enough to motivate you. Use the SMART method (Specific, Measurable, Achievable, Realistic, Time-bound) to formulate your goals. For example, "Improve my time on a 50 km trail by 10% within six months" is a SMART goal.
• Importance of progression and diversity of objectives : Your goals should allow for continuous progress. Combine performance goals (improving your times) with participation goals (taking part in a new race) and wellness goals (staying healthy, avoiding injuries).

Selection of races and events

Choosing which races you will participate in is a key step in structuring your season.

• Choice of races according to objectives : Select races that match your goals and current level. If your goal is to run an ultra-trail, start with shorter preparation races to test yourself on distance and effort.
• Balancing challenges and fun races : Include races that are a real challenge as well as races that you run just for fun in your schedule. This helps to maintain your motivation throughout the season and diversify your experiences.

Setting your goals is a fundamental step for any successful trail season. By making an honest assessment of your current condition, setting clear and motivating goals, and choosing your races wisely, you give yourself every chance of having a rewarding and successful trail season.

2)     Develop a training plan

To achieve your trail running goals, a well-structured training plan is essential. It must be adapted to your abilities, your goals and your schedule.

Periodization of training

Periodization is a method of organizing training into cycles to optimize progression and recovery. There are different phases to respect in training.

• Baseline, build-up and peak phases :
  • Basic phase : This period is about building a solid base of endurance and general fitness. Sessions are mainly focused on long rides at a moderate pace, aimed at developing aerobic endurance.
  • Build-up phase : During this phase, the intensity and specificity of the training increases. Interval sessions, climbs, and outings on varied terrain are introduced to improve speed, strength, and technique.
  • Peak or sharpening phase : This phase directly precedes the major races. The goal is to reach peak fitness while reducing the training volume to arrive fresh on the day. We maintain the intensity of the sessions, but by reducing their duration.
• Incorporation of recovery periods :
  • Recovery is crucial to avoid overtraining and injury. Incorporate active recovery weeks every three to four weeks, where the volume and intensity of training is reduced to allow for optimal regeneration.

Types of training

A good trail training plan should include a variety of sessions to develop all the necessary qualities.

• Endurance, speed, strength and technique :
  • Endurance : The basis of all trail training, it is worked on through long outings at a moderate pace, allowing you to strengthen the cardiovascular system and the capacity to maintain prolonged effort.
  • Speed : Interval training sessions and tempo runs (at a sustained pace) help improve stride speed and efficiency.
  • Strength : Uphill, downhill and hill work develop the muscle strength needed to tackle uneven terrain. Muscle strengthening exercises, such as planks, squats and lunges, are also important.
  • Technical : Working on running technique, especially downhill, and managing pace on different types of terrain is essential. Incorporating outings on varied trails helps improve agility and proprioception.
• Cross training and its relevance :
  • Cross-training, such as cycling, swimming or cross-country skiing, allows you to vary your activities while continuing to build endurance and strength without overloading the muscles and joints used in trail running. This helps prevent injuries and maintain motivation.

Monitoring and adjustment

To optimize your progress, it is crucial to track your performance and adjust your plan based on your feelings and results.

• Use of tracking technologies and tools :
  • Use GPS watches, performance tracking apps (like Strava or TrainingPeaks), and heart rate sensors to monitor your workouts. These tools track miles, elevation, pace, and heart rate, giving you a clear picture of your progress.
• Importance of listening to your body and making necessary adjustments :
  • Listen to your body's signals. Excessive fatigue, persistent pain, and decreased motivation are indicators that it may be time to adjust your plan. Don't hesitate to adapt the intensity, duration, or type of sessions according to your physical and mental state.

By developing a structured and varied training plan, you maximize your chances of success and enjoyment in trail running. Preparation not only allows you to achieve your goals but also to take care of your body and mind throughout the season.

3)     Managing the unexpected and motivation

In a trail season, it is inevitable to encounter unforeseen events and drops in motivation. Knowing how to manage these challenges is crucial to maintaining consistent preparation and achieving your goals. Here are some strategies to face obstacles and stay motivated throughout your season.

Injury management and prevention

Injuries are one of the main causes of interruption of training. Adopting prevention strategies and knowing how to react in case of injury is essential.

• Strategies for preventing common trail running injuries :
  • Warm-up and stretching : Take the time to warm up properly before each session to prepare your muscles and joints for the effort. Stretching after training helps maintain flexibility and prevent muscle tension.
  • Muscle strengthening : Integrate strengthening exercises, especially for the stabilizing muscles (knees, hips, ankles), to prevent injuries related to muscle weakness. Very often the hamstrings are weak, this is especially noticeable on descents.
  • Gradual progression : Gradually increase the volume and intensity of your workouts to avoid overexertion and overuse injuries.
  • Shoes suitable : Wear trail running shoes appropriate for your foot type and the terrain you are running on to minimize the risk of injury.

• How to adapt your training plan in case of injury :
  • Rest and recovery : If pain persists, give yourself some rest to allow your body to heal. Ignoring pain can make the injury worse.
  • Consultation with a professional : Consult a sports doctor or physiotherapist (try to find one who also runs or runs trails, it's even better!) for an accurate diagnosis and appropriate recommendations.
  • Alternative training : Use cross-training methods (swimming, cycling, yoga) to maintain your fitness without over-stressing the injured area.
  • Gradual reintegration : Resume training gradually, listening to your body and adapting the intensity according to how you feel.

Maintaining motivation throughout the season

Motivation can fluctuate throughout the season. Adopting techniques to keep motivation high is crucial to persevering in training.

• Importance of Mind and Visualization Techniques :
  • Clear and achievable objectives : Review your goals regularly to stay focused and motivated. Set intermediate goals to maintain constant progress.
  • visualization : Practice visualization exercises where you imagine yourself succeeding in your races and achieving your goals. This builds self-confidence and mentally prepares you for competition.
  • Logbook : Keep a logbook to track your workouts, note your feelings and your progress. This helps to stay motivated by seeing the improvements and identifying the points to work on. Now we can also use platforms like Strava or Training Peaks.

• Create a support network and surround yourself with motivating people :
  • Community and Clubs : Join trail clubs or training groups to share experiences, get advice and motivate each other.
  • Training partners : Find training partners to share your outings with. This makes training more enjoyable and boosts motivation.
  • Coaching : Consider hiring a personal coach for personalized advice and ongoing support.

Planning your trail season effectively is based on four key steps: defining your goals, developing a structured training plan, optimizing nutrition and recovery, and managing the unexpected while maintaining motivation. Start by assessing your current condition and setting realistic short, medium and long-term goals. Organize your training in varied cycles to develop all the necessary capacities. Adopt a balanced diet and use recovery strategies to optimize your performance. Be flexible in the face of unexpected events and maintain your motivation through visualization techniques and a support network. See you on the trails!