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Desafio Praias e Trilhas - 84Km

Prepared by Professor. Roberto Carlos Duarte
For the Challenge Beaches and Trails
84 km, 2 days - Florianópolis

It is difficult to build a generic training plan, as each runner has a different purpose, different age and technical level. The proposal below is for the runner who trains regularly already. If you're starting from zero, have to start with a preparation for this training. Due to the request of some runners who will participate in the Challenge Beaches and Trails and the peculiarities of the race, we're putting some suggestions. It is important to remember that each one must make adjustments in the proposal, taking into account their characteristics. If you have a coach with him to discuss this proposal. This test has important features, which are steep climbs and descents and uneven, and some routes in the beach with soft sand. So pay attention to training in ascent and descent in particular. The weekly charge is not very different from training for a marathon, trying to increase the mileage a little and no concern for speed. Long workouts should be done preferably on trails and there is no possibility in places with ups and downs. For most people these drills should be done long walk uphill strong. Downhill on tracks should go on increasing the pace as each one feel safe, to avoid falls. Notice that each week will acquire more skill.
Any questions please contact us.

* 1 Week
2nd Fair 12km
3rd Fair 15km
4 Mondays in the hills 12km
5th Fair 12km grass
6th Fair 12km
Saturday Long Training on trail or hill: 1h30min
Sunday Rest
* Week 2
2nd Fair 13km
3rd Fair 15km
4 Mondays in the hills 13km
5th Fair 15km grass
6th Fair 13km
Saturday Long Training on trail or hill - 1h45min
Sunday Rest
* ..........................................
*

2nd Fair 15km
3rd Fair 15km in the hills
4th Fair 15km
5th Fair 13km grass
6th Fair 18km
Saturday Relay South San Francisco
Training on trail or long, or die - 2h00min
Sunday Rest

* 2nd Fair 15km
3rd Fair 18km in the hills
4th Fair 15km
5th Fair 13km grass
6th Fair 20km
Training on Saturday along the trail, or die - 2h30m

* 2nd Fair 15km
3rd Fair 18km in the hills
4th Fair 15km
5th Fair 13km grass
6th Fair 25km
Training on Saturday along the trail, or die - 2h30min

* 2nd Fair 15km
3rd Fair 20km
4th Fair 15km
5th Fair 15km grass
6th Fair Trails or die - 2:30 a.m.
Saturday at Long Trail, or die - 3h00min
Sunday Rest
* 2nd Fair 15km
3rd Fair 18km beach (if possible)
4th Fair 15km
5th Fair 15km grass
6th Fair Trails or die - 3h00min
Saturday at Long Trail, or die - 3:30 a.m.
Sunday Rest

* 2nd Fair 15km
3rd Fair 20km beach (if possible)
4th Fair 15km
5th Fair 15km grass
6th Fair Trails or die - 3h00min
Saturday at Long Trail, or die - 3:30 a.m.
Sunday Rest

* 2nd Fair 13km
3rd Fair 15km
4 Mondays in the hills 15km
5th Fair 15km grass
6th Fair 20km
Saturday at Long Trail, or die - 2h00min
Sunday Rest

* Last Week
2nd Fair 13km
3rd Fair 13km
4th Fair 12km
5th Trade Fair Stand
6 Mondays Rest
Saturday Proof - 37km
Sunday Race - 45km