3 Hour Trail Long Run With Hiking Breaks
A 3 hour trail long run in blocks of 25 minutes running and 5 minutes power hiking, building time on feet and fueling routines for trail races and ultras.
- Duration
- 3 h
- Distance
- 32.6 kmestimated
- Effort
- 188
- Level
- Advanced
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy ground, warm up | 15 min | 55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy running by effort | 25 min | 68-78% HRmax72-82% FTP |
| 2.2 | RecoveryEndurance Power hike, eat and drink | 5 min | 68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Easy jog or walk | 15 min | 55-68% HRmax60-72% FTP |
About this workout
For trail races and ultras, time on feet matters more than distance. Three hours on varied terrain prepares the legs for long climbs and descents, and it is a realistic chance to test food, drink, shoes and pack before race day.
Warm up for 15 minutes on easy ground. Then repeat five blocks of 25 minutes of easy running followed by five minutes of brisk power hiking. Eat and drink during the hiking sections. Keep the running at an easy effort and walk steep climbs early, as you would in a long race. Finish with 15 minutes of easy running or walking. On a hilly course, move the hiking sections to wherever the steep climbs are.
This is for advanced trail runners with a history of two hour runs. Do it every two to four weeks in an ultra build, and plan a route with water points or carry enough.
Tips
- Eat something small every 30 to 45 minutes from the first hour on.
- Run by heart rate and effort, pace means little on trails.
- Tell someone your route if you run alone in remote terrain.
Good forUltraTrail
Season phaseBaseBuild