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TRAIL RUNNING

ISN‘T YOUR
TYPICAL RUN
AROUND THE GET YOURSELF

READY TO

BLOCK. RACE ON

T H E D I R T.

Running on trails can be exhilarating, but also exhausting

as it places much more stress on the body than road

running. Rocks, tree roots, mud and altitude result in a

very dynamic run experience that demands focus, high

energy, strength and balance.

The higher demands of running on rugged terrain means

that that athlete must take their preparation seriously if

they want to succeed at running off-road. Under Armour’s

performance experts have developed a conditioning

program designed to get you in the best possible shape

to compete off-road. It is specifically built to cope with the

rigors of trail running, so you’ll be ready to go on race day.


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PROGRAM OVERVIEW

/ 5 /
RUN STRONG PROGRAM

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RUN TRAINING TERMINOLOGY

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MOVEMENT & MOBILITY

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STRENGTH SESSION 1

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STRENGTH SESSION 2

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STRENGTH TRAINING PRINCIPLES

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BRE ATHING TECHNIQUES
THIS TWELVE-WEEK PROGRAM WILL HELP YOU BECOME A BETTER TRAIL RUNNER WITH
MOBILITY, ENDURANCE STRENGTH, RECOVERY AND BREATHING TRAINING.

MOVEMENT AND MOBILITY RUNNING AND ENDURANCE


The Movement & Mobility Routine will prepare your body The running program is built for beginner- and
for the unstable nature of trail running. Keeping the body intermediate-level trail runners. You will be introduced
in good condition is not only better for performance, but to tempo running, fast hill repeats and long slow runs, as
also helps you stay injury-free. These pre-run exercises well as understanding the discipline of recovery runs. You
are developed to work on areas of the body that are should attempt to run off-road at least twice a week to
pushed to the max while trail running, specifically the feet, acclimate the body to the demands of the trail.
hips and upper back.
TIMES PER WEEK: 5X (WITH 2X OFF ROAD EACH WEEK)
TIMES PER WEEK: EVERY DAY

REQUIRED EQUIPMENT: FOAM ROLLER OR TENNIS BALL

STRENGTH RECOVERY
The strength program is designed specifically for runners The recovery routine is based on Under Armour’s belief
looking to get a competitive edge. It is not designed that today’s recovery is tomorrow’s training. It is essential
to build muscle, but rather enhance your stability and to attempt to restore movement quality after a run. The
mobility to run stronger. All sessions are circuit-based, program is designed to hit the areas of the body that
building strength while taxing your cardiovascular system. need the most attention. These moves will require a foam
roller or tennis ball, which can be found at your local
TIMES PER WEEK: TWO SESSIONS—ONE FOR FULL-BODY CONDITIONING gym or health club. These moves should be done after
AND ONE FOR BALANCE AND MOBILITY every workout.

OPTIONAL EQUIPMENT: KETTLEBELLS, DUMBBELLS TIMES PER WEEK: EVERY DAY

REQUIRED EQUIPMENT: FOAM ROLLER OR TENNIS BALL

BRE ATHING
Trail running often involves running at higher altitudes, so this plan also
includes a research-based technique that improves athletic breathing and
can simulate training at altitude. This technique was adapted from High
Performance Breathing Techniques developed by Dr. Patrick McKeown.

TIMES PER WEEK: EVERY DAY

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WK MON TUES WED THUR FRI SAT SUN
MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest TEMPO STRENGTH SESSION 1 HILLS Rest STRENGTH SESSION 2 TRAIL RUN
1 (no run or strength session) 10min Easy + 3x (6min @ 30sec, 2 sets 10min Easy + 5x (30sec (no run or strength session) 30sec, 2 sets 4 mile
RECOVERY ROUTINE Tempo / 1min @ Easy) + @ Hill Sprint / 3min Walk RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
(No run)
5min Easy downhill) + 5min Easy 15min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest FARTLEK STRENGTH SESSION 1 TEMPO Rest STRENGTH SESSION 2 TRAIL RUN
2 (no run or strength session) 10min Easy + 15min of 40sec, 2 sets 10min Easy + 3x (7min @ (no run or strength session) 40sec, 2 sets 5 mile
RECOVERY ROUTINE Fartlek + 5min Easy (No run) Tempo / 1min @ Easy) + RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE 5min Easy) 17min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest HILLS STRENGTH SESSION 1 EASY RUN Rest STRENGTH SESSION 2 TRAIL RUN
3 (no run or strength session) 10min Easy + 6x (30sec 40sec, 2 sets 30min (road or trail) (no run or strength session) 40sec, 2 sets 3 mile
RECOVERY ROUTINE @ Hill Sprint / 3min Walk (No run) RECOVERY ROUTINE RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
downhill) + 5min Easy 15min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest TEMPO STRENGTH SESSION 1 HILLS Rest STRENGTH SESSION 2 TRAIL RUN
4 (no run or strength session) 10min Easy + 3x (8min @ 30sec, 3 sets 10min Easy + 7x (30sec (no run or strength session) 30sec, 3 sets 6 mile
RECOVERY ROUTINE Tempo / 1min @ Easy) + (No run) @ Hill Sprint / 3min Walk RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
5min Easy downhill) + 5min Easy 20min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest FARTLEK STRENGTH SESSION 1 TEMPO Rest STRENGTH SESSION 2 TRAIL RUN
5 (no run or strength session) 10min Easy + 20min of 50sec, 2 sets 10min Easy + 2x (12min (no run or strength session) 50sec, 2 sets 7 mile
RECOVERY ROUTINE Fartlek + 5min Easy (No run) @ Tempo / 2min @ Easy) + RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE 5min Easy) 22min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest HILLS STRENGTH SESSION 1 FARTLEK Rest STRENGTH SESSION 2 TRAIL RUN
6 (no run or strength session) 10min Easy + 8x (30sec 40sec, 3 sets 10min Easy + 22min of (no run or strength session) 40sec, 3 sets 8 mile
RECOVERY ROUTINE @ Hill Sprint / 3min Walk (No run) Fartlek + 5min Easy RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
downhill) + 5min Easy RECOVERY ROUTINE 25min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest TEMPO STRENGTH SESSION 1 EASY RUN Rest STRENGTH SESSION 2 TRAIL RUN
7 (no run or strength session) 10min Easy + 20min @ 50sec, 3 sets 30min (road or trail) (no run or strength session) 50sec, 3 sets 5 mile
RECOVERY ROUTINE Tempo + 5min Easy (No run) RECOVERY ROUTINE RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE 20min (road or trail)
RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest FARTLEK STRENGTH SESSION 1 TEMPO Rest STRENGTH SESSION 2 TRAIL RUN
8 (no run or strength session) 10min Easy + 25min of 60sec, 2 sets 10min Easy + 22min @ (no run or strength session) 60sec, 2 sets 9 mile
RECOVERY ROUTINE Fartlek + 5min Easy (No run) Tempo + 5min Easy RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE RECOVERY ROUTINE 27min (road or trail)
RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest HILLS STRENGTH SESSION 1 FARTLEK Rest STRENGTH SESSION 2 TRAIL RUN
9 (no run or strength session) 10min Easy + 6x (40sec 40sec, 3 sets 10min Easy + 27min of (no run or strength session) 40sec, 3 sets 10 mile
RECOVERY ROUTINE @ Hill Sprint / 3min Walk (No run) Fartlek + 5min Easy RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
downhill) + 5min Easy RECOVERY ROUTINE 30min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest TEMPO STRENGTH SESSION 1 HILLS Rest STRENGTH SESSION 2 TRAIL RUN
10 (no run or strength session) 10min Easy + 25min @ 50sec, 3 sets 10min Easy + 7x (40sec (no run or strength session) 50sec, 3 sets 11 mile
RECOVERY ROUTINE Tempo + 5min Easy (No run) @ Hill Sprint / 3min Walk RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE downhill) + 5min Easy 33min (road or trail)
RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY
Rest FARTLEK STRENGTH SESSION 1 EASY RUN Rest STRENGTH SESSION 2 TRAIL RUN
11 (no run or strength session) 10min Easy + 20min of 60sec, 3 sets 30min (road or trail) (no run or strength session) 60sec, 3 sets 7 mile
RECOVERY ROUTINE Fartlek + 5min Easy (No run) RECOVERY ROUTINE RECOVERY ROUTINE EASY RUN RECOVERY ROUTINE
RECOVERY ROUTINE RECOVERY ROUTINE 20min (road or trail)
RECOVERY ROUTINE

MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY MOVEMENT & MOBILITY

RACE
Rest HILLS STRENGTH SESSION 1 EASY RUN Rest Rest
12 (no run or strength session) 10min Easy + 6x (30sec 30sec, 2 sets 20min (road or trail) (no run or strength session) (no run or strength session)
RECOVERY ROUTINE @ Hill Sprint / 3min Walk (No run) RECOVERY ROUTINE RECOVERY ROUTINE RECOVERY ROUTINE
downhill) + 5min Easy
RECOVERY ROUTINE RECOVERY ROUTINE
RECOVERY ROUTINE

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TEMPO RUN
A disciplined, steady-paced run,
working at threshold pace (between
10K and marathon race pace).

HILL REPE ATS BASE ENDURANCE-


Uphill running intervals done at near BUILDING RUNS
maximum intensity. The recovery jog
between sets is critical. It is key to The objective of this workout is
focus on technique and form. get the body to work for prolonged
periods. The pace should be slow
and steady, but even.

RECOVERY RUN
A run where the intention is to
engage in a light aerobic activity
to clear lactate and loosen tight
muscles. If you are too sore to run,
most aerobic activities will get the
job done (swimming, running in the
pool, cycling, etc.).

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GLUTE ROLL TFL ROLL
— —
30 seconds on each side 20 seconds on each side
— —
Perform two sets Perform one set

FOOT ROLL
WITH TENNIS BALL


60 seconds on each foot

Perform one set

T-SPINE DOWNWARD
ROTATION DOG
— TO CLOSED ROTATION
3 times on each side
— —
Perform one set 3 times on each side

Perform one set

HIP SCRUB

Rock side to side for
30 seconds

Perform one set

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BEGINNER INTERMEDIATE ADVANCED
PLANK WITH SHOULDER
PLANK PLANK WITH SHOULDER TAP
TAP TO SIDE PLANK

SINGLE LEG HIP BRIDGE


DOUBLE LEG HIP BRIDGE SINGLE LEG HIP BRIDGE
WITH KNEE DRIVE

REACTIVE SQUAT PRISONER SQUAT OVERHEAD SQUAT

PUSH-UP WITH HAND RELEASE PUSH-UP SINGLE LEG PUSH-UP

LUNGE - STEP FORWARD


SPLIT SQUAT WALKING LUNGE
AND STEP BACK

ASSISTED PULL-UPS PULL-UPS PULL-UPS

*IMAGES SHOWN FOR INTERMEDIATE LEVEL ONLY

PLANK SINGLE LEG PRISONER


WITH SHOULDER TAP HIP BRIDGE SQUAT

PUSH-UP WALKING PULL-UPS


LUNGE

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BEGINNER INTERMEDIATE ADVANCED
SIDE PLANK WITH LEGS
SIDE PLANK SINGLE LEG SIDE PLANK
AT 90 DEGREES

SINGLE LEG HIP BRIDGE


DOUBLE LEG HIP BRIDGE SINGLE LEG HIP BRIDGE
WITH KNEE DRIVE

PISTOL OVERHEAD SQUAT ASSISTED SINGLE LEG SQUAT PISTOL SQUAT

SINGLE LEG PUSH-UP SPIDERMAN PUSH-UP INVERTED PRESS TO PUSH-UP

LATERAL LUNGE STEP LATERAL LUNGE COSSACK LUNGE

INVERTED ROW WITH LEGS INVERTED ROW WITH


ASSISTED PULL-UPS
AT 90 DEGREES LEGS STRAIGHT

*IMAGES SHOWN FOR INTERMEDIATE LEVEL ONLY

SIDE PLANK SINGLE LEG ASSISTED

HIP BRIDGE SINGLE LEG SQUAT

SPIDERMAN STEP L ATER AL INVERTED ROW


PUSH-UP LUNGE WITH LEGS AT 90 DEGREES

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IF FOLLOWED, THE UA STRENGTH TRAINING PRINCIPLES WILL LEAD TO SAFE AND EFFECTIVE MOVEMENTS,
WHICH WILL ULTIMATELY KEEP YOU RUNNING THE TRAILS BETTER, FASTER STRONGER AND LONGER.

EVERY REP IS
INDIVIDUAL
The first rep and the
last rep should look the
CRE ATE same. Think about a split FAIL WITH
second reset between
WHOLE BODY each rep to reset your INTEGRITY
body’s alignment and
TENSION brace your core. Create It is OK to quit while ahead.
tension, get stable and If you perform a rep and it
You want to create tension then move. Don’t move doesn’t feel right, maybe
in every part of your body. and then get stable. try one more. If it doesn’t
Squeezing your glutes and get any better, stop.
quads and locking in your Beyond that point, you’re
shoulders allows you to doing more harm than
get maximum benefit from good. Don’t be afraid to
every rep. save a rep for next time.

INCREASE
YOUR
CHALLENGE
QUALITY In any of the exercises, CAREFUL
load can be added to
OVER increase the challenge, but PROGRESSION
only when the movements
QUANTITY have been mastered with Progressions should
your bodyweight first! only be attempted when
Don’t be concerned with complete mastery of a
how many reps or sets you current level has been
get. Be concerned with obtained (e.g., Mastery
how they look and feel. of the single leg push-
up progresses to the
Spiderman push-up).

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THE FOLLOWING BREATHING EXERCISE IS MEANT TO SIMULATE HIGH ALTITUDE AN AIMS TO IMPROVE YOUR AEROBIC
AND ANAEROBIC CAPACITY. THIS EXERCISE IF FROM A RESEARCHED-BASED TECHNIQUE DEVELOPED BY PATRICK MCKEOWN.

THE GUIDE

WALK CONTINUOUSLY FOR ONE MINUTE


1
GENTLY EXHALE AND PINCH YOUR NOSE TO HOLD YOUR BREATH
2
3
WALK WHILE HOLDING YOUR BREATH UNTIL YOU FEEL A MEDIUM TO STRONG AIR SHORTAGE

4
RELEASE YOUR NOSE, INHALE THROUGH IT AND CALM YOUR BREATHING

5
WHILE CONTINUING TO WALK, PERFORM A BREATH HOLD EVERY MINUTE OR SO

PERFORM SIX BREATH HOLDS DURING YOUR TEN MINUTE WALK


6
THESE EXERCISES SHOULD BE CHALLENGING, BUT NOT STRESSFUL

PRACTICE ONE TO TWO SETS DAILY.

T R A I N I N G P L A N S D E V E LO P E D I N C O L L A B O R AT I O N W I T H UA T R A I N I N G N E T W O R K .

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