For TimeCardioBenchmark
Ranch Trail Run
Monostructural
Solo
Workout Details
For Time
For Time:
Trail Run
Coaching Tips
Strategy
- 1Pace yourself to maintain stamina throughout the run. The trail may have varied terrain, so adjust your effort accordingly.
- 2Focus on your form; keep your head up, shoulders relaxed, and arms engaged to assist with balance.
- 3Plan your hydration strategy; ensure you are hydrated before the run and consider bringing water if the trail is long.
- 4Use shorter strides, especially when descending, to improve stability and avoid injury.
- 5Find a rhythm with your breathing and try to maintain it throughout the run.
Safety Considerations
Technical Focus
Watch for overstriding and inadequate hydration.
Recommended Warm-Up
General Warm-Up:
- Jogging (easy pace) - 3 min
Mobility Work:
- 10 per side Hip Flexor Stretch
- 10 per side Quadriceps Stretch
- 10 per side Calf Stretch
Activation Drills:
2 rounds- 30 sec High Knees
- 30 sec Butt Kickers
- 30 sec Lateral Shuffles
Scaling Options
Intermediate
Run 5 kilometers instead of 7.
- 1
trail run
Scaled
Run 3 kilometers or walk/jog based on comfort.
- 1
trail run