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Skyrun Lite Training Program (12 Weeks)

The 12-week Skyrun Lite training program prepares runners for a high altitude race through gradually increasing long runs, including runs with backpack weight to simulate race conditions. Key aspects include: starting with a 10km baseline run; incorporating runs at 2500m altitude to simulate the course; adding backpack weight gradually; maintaining an easy pace for most runs; and including a rest week every third week to avoid overtraining. The program tailors runs and distances to a runner's experience level and listening to one's body.

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mahmoud mirjalali
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336 views1 page

Skyrun Lite Training Program (12 Weeks)

The 12-week Skyrun Lite training program prepares runners for a high altitude race through gradually increasing long runs, including runs with backpack weight to simulate race conditions. Key aspects include: starting with a 10km baseline run; incorporating runs at 2500m altitude to simulate the course; adding backpack weight gradually; maintaining an easy pace for most runs; and including a rest week every third week to avoid overtraining. The program tailors runs and distances to a runner's experience level and listening to one's body.

Uploaded by

mahmoud mirjalali
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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SKYRUN LITE TRAINING PROGRAM (12 WEEKS)

Good to know ......


1. Before you start the 12 week program you should be able complete a 10 km run
2. The Skyrun Route is marked at high altitude (Ave: ± 2500m). Therefore it is important that you look to do some of
your training sessions at the same altitude. Look especially to do some of your green sessions at these altitudes
3. As important as it is to simulate conditions it is as important to simulate equipment. During the race you will
have a back pack with a weight around 4-5kg. When you go out for your LSD runs simulate this extra weight in
some of those sessions
4. There are no functional strength / gym sessions indicated. For more information on this please get in contact with us
5. Do not get caught up in overtraining. Take every easy week as scheduled
6. From week 1 you will start with back to back runs on the weekend. You will do one long run followed by one
semi long run. Gradually you will notice that you will feel stronger and recover faster than before
7. The program will not have the same training effect for everyone. Do your training based on your known
abilities - and listen to your body. If you feel the training volume is too high you can drop the mid-week
runs on Wednesdays to allow problems to resolve

Program Indicators
* Yellow - Run at easy pace. This could be on the road or on the trails
* Green - Run a Long Slow Distance (LSD), duration of the run is important. Go off-road and carry your back pack
Stretch the duration of this session and ensure a long slow distance. As far as possible simulate conditions that you will
encounter on race day. At the peak of the program you should look to do sessions of 4hours+ of running, hiking & climbing
* Red - Run at higher intensity (Race Pace). Terrain must simulate off-road conditions, steep climbs & descents

Mon Tue Wed Thu Fri Sat Sun


Week 1 Beginner - 30-45min - 30min - 1 hour 30min
H Experienced - 45min 30min 45 min - 1hour 45min
Week 2 Beginner - 45min - 30 min - 1 hour 30min
H Experienced - 60min 30min 45 - 60 min - 2hours 1hour
Week 3 Beginner - 60min - 45 min - 1.30hours 30min
H Experienced - 60min 30min 60min - 2 hours 1hour
Week 4 Beginner - 45min - 30min - 1hour 20min
E Experienced - 60min 30min 45min - 1hour 45min
Week 5 Beginner - 45-60min 30min 45min - 2hours 45min
H Experienced - 60min 45min 75min - 3hours 1hour
Week 6 Beginner - 45-60min 30min 45min - 2.30hours 45min
H Experienced - 60min 40min 75min - 3hours + 1hour
Week 7 Beginner - 45min - 30 min - 1hour 30min
E Experienced - 60min 30min 45min - 2hours 30min
Week 8 Beginner - 60min 30min 20 min - 3hours + 45min
H Experienced - 60min 40min 45min - 4hours + 1hour
Week 9 Beginner - 60min 30min 20 min - 3hours 45min
H Experienced - 60min 40min 45min - 4hours 1hour
Week 10 Beginner - 45min - 45min - 2 hours 30min
E Experienced - 60min 30min 60min - 2hours 1hour
Week 11 Beginner - 60min 30min 30 min - 45min -
Taper Experienced - 60min 30min 45 min - 1hour -
Week 12 Beginner - 30min - - - RACE DAY -
Race Experienced - 30min - - - RACE DAY -

For more information contact Adrian Le Roux ([email protected])

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