Pacing on trail runs

Training & Coaching
1

Hi!
I am trying to figure how to best manage pace recommendations, especially easy pace aerobic development runs, from Athletica on trail runs. I hit an amazing half marathon PR on my only road event of this year in March, which while awesome (thx Athletica!!!) means my pace is quite skewed for high altitude mountain trail runs. I have no time goals for these races - I just want to finish. I should be able to run on trail pretty often for training runs as the weather warms and things dry out. As the high country becomes available, there will be several run/hike days to preps for steep terrain. My trail pace is extremely variable based on the elevation profile and how technical the terrain is.. Any suggestions for pacing these aerobic development sessions?

For context if it helps -
My A event is my first marathon - the trail course
has about 3,500ft of elevation gain and goes from 8000-11900ft. The late summer B races (19 miles and 17) are really in the clouds. The 19 miler is at an average elevation of 10,400ft and the 17 mile event tops out a little over 13,000ft. All of these will be slow going..

Thanks!

2

I am just linking this Trail running Plan as a reference, perhaps this would help to get to a Trail running training plan :slight_smile:

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3

I just answered on the other current trail running thread, but you’re both on the right track I believe. I find that HR/power is the way to go for measuring effort on aerobic trail runs and especially with elevation. For hard days you’ll want to incorporate more hill-based intervals into your plan. I also wouldn’t overlook the importance of cross-training with leg strength and agility workouts for trail runners.

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