Training Plan
By:
Seeking_Trails Academy
Thinking of taking on the 6 Peaks challenge and don’t know where to start?
Seeking_Trails Academy has you covered with a 10-week plan to have you up and ready to take on the Outeniqua Mountains!
Seeking_Trails Academy
If you are looking for a coach or more personalized training/ training
programs, contact Rebecca or Mentz from Seeking Trails to get more info!
seekingtrails@outlook.co.za
rebeccakohne@gmail.com – (071 503 2328)
mentzgerm@gmail.com – (072 486 1880)
WEEK 1
MONDAY –
- GTR Social Run (± 8km) – Easy run.
TUESDAY –
Speed Session: Do this on the road. Find a road loop to do this session.
Session: 100m intervals –
- Warm up – 10min @YOUR easy pace, HR should be low.
- Session – 100m x 8, with 60sec easy jog/walk between efforts.
- Cool down – 10min @easy pace, you need to bring you HR down back to normal.
WEDNESDAY –
- REST DAY – complete rest day/ day off.
THURSDAY –
- GTR Time Trial (5km) – Easy run.
FRIDAY –
Vert Session (runnable): Find a runnable hill (I like to use the Wi]ontein service road
for these hills.)
Session: 30sec hills –
- Easy running for 30 minutes (In this 30min, run towards a runnable hill to do some hill sprints up). A`er the 30min, on your chosen hill (runnable) do 10 x 30sec hill sprints, with
easy walk to start point between efforts and then repeat. Once you have completed the
efforts, easy run/ cool down for 20min.
SATURDAY –
- Recovery – do a hike (get some vert) eg. Hike at a steady pace up to the cross and
then run down. This is great for making the legs strong!
SUNDAY –
- Long run – Spend 90min on the mountain, try get some vert gain, range from 300 –
400m of verecal gain.
WEEK 2
MONDAY –
- GTR Social Run (± 8km) – Easy run.
TUESDAY –
- REST DAY – complete rest day/ day off.
WEDNESDAY –
Vert Session (runnable): Find a runnable hill (I like to use the Wi]ontein service road
for these hills.)
Session: 60sec hills –
- Warm up – 15min (I Usually start from Spar/Planet Fitness ±2km) @YOUR easy pace, HR
should be low. - Session – 8 x 60sec hill sprints, walk down to start point and repeat.
- Cool down – 15min @YOUR easy pace, you need to bring you HR down back to normal.
THURSDAY –
- GTR Time Trial (5km) – Easy run.
FRIDAY –
Speed Session: Do this on the road. Find a road loop to do this session.
Session: 60sec intervals –
- Warm up – 10min @YOUR easy pace, HR should be low.
- Session – 60sec hard sprint x 12, with 90 sec easy jog/ walk between efforts.
- Cool down – 10min @YOUR easy pace, you need to bring you HR down back to normal.
SATURDAY –
- Recovery Run – 60 – 80min easy recovery run.
It is key to try and keep the HR low (range from 140-150)
SUNDAY –
- Long run – Spend 90min – 2h in the mountain, aim for 500 – 600m vert gain.
*Route Suggeseon – Montagu Pass, up and down.
WEEK 3
MONDAY –
- GTR Social Run (± 8km) – Easy run.
TUESDAY –
Speed Session: On runnable trails. (I do these either at the dam or on the Wi]ontein
contour path)
Session: 400m intervals –
- Warm up – 15min @YOUR easy pace, HR should be low.
- Session – 400m x 6, with 90sec easy jog between efforts.
- Cool down – 15min @YOUR easy pace, you need to bring you HR down back to normal
WEDNESDAY –
- REST DAY – complete rest day/ day off.
THURSDY –
- GTR Time Trial (5km) – Easy run.
Session: Tempo Thursday –
- Warm up – 5 – 10min @YOUR easy pace (before GTR starts)
- Session – Run GTR as a tempo run. Run hard but consistently. Start off at a good/fast pace and try build the pace faster each 1km.
- Cool down – 5min easy run.
FRIDAY –
- Cross Train Day – Ride/ Spin on the bike for 45 – 60min. This is purely for recovery and maintains fitness.
SATURDAY –
- Long Run – Spend 2 – 3h on the mountain, try aim for 600 – 800m verecal gain.
*Route Suggeseon – Cradock Pass, up and down.
SUNDAY –
- Recovery run – 60 – 80min easy run (a run at the dam will be perfect!)
WEEK 4
(RECOVERY WEEK)
Use this week as a rest and recovery week, this will allow the body to rest and recover and also to adapt to the training.
MONDAY –
- GTR Social Run (± 8km) – Recovery Run.
TUESDAY –
- REST DAY – complete rest day/ day off.
WEDNESDAY –
- Cross Trian Day – 60min recover Spin/ Ride. This is purely for recovery and to get the legs loose.
THURSDAY –
- GTR Time Trial (5km) – Recovery run.
FRIDAY –
- REST DAY – complete rest day/ day off.
SATURDAY –
- 60min easy run, find an undulaeng runnable route to run, keep it easy and flowing.
SUNDAY –
- 60 – 90min Hike/Walk, use this for recovery, next week is a big week again!
WEEK 5
MONDAY –
- GTR Social Run (± 8km) – Easy run.
TUESDAY –
Speed Session: Do this on the road. Find a road loop to do this session.
Session: 200m intervals –
- Warm up – 10min @YOUR easy pace, HR should be low.
- Session – 200m x 8, with 60sec, with easy jog between efforts.
- Cool down – 15min @YOUR easy pace, you need to bring you HR down back to normal.
WEDNESDAY –
- Cross Train Day – 45 – 60min Spin/Ride. This is purely for recovery and maintains fitness.
THURSDAY –
- GTR Time Trial (5km) – Easy run.
FRIDAY –
Vert Session (runnable): Find a runnable hill (I like to use the Wi]ontein service road
for these hills.)
Session: 500m hills –
- Warm up – 15min @YOUR easy pace, HR should be low.
- Session – 500m x 6, a`er each effort run down to start point and repeat.
- Cool down – 15min @YOUR easy pace, you need to bring you HR down back to normal.
SATURDAY –
- REST DAY – complete rest day/ day off.
SUNDAY –
- Long Run – Spend 2h on the mountain. Try aim for 400 – 500m verecal gain.
*Rout Suggeseon – Vensterberg or Losberg.
WEEK 6
MONDAY –
- GTR Social Run (± 8km) – Easy run.
TUESDAY –
Speed Session: Do this on the road. Find a road loop to do this session.
Session: Pyramid –
- Warm up – 15min @YOUR easy pace, HR should be low.
- Session – 100m, 200m, 300m, 400. 500m, 500m, 400m, 300m, 200m, 100m.
small to big, big to small. Run at a comfortably fast pace for these and maintain it, try stay consistent. Rest for 90sec between each effort. - Cool down – 15min @YOUR easy pace, you need to bring you HR down back to normal.
WEDNESDAY –
- REST DAY – complete rest day/ day off..
THURSDAY –
- GTR Time Trial (5km) – Easy run.
FRIDAY –
Vert Session (steep hill): Find a steep hill (I like to use The Link up for these hills.)
Session: 200m hills –
- Warm up – 10min @YOUR easy pace, HR should be low.
- Session – 200m x 6, a`er each effort run down to start point and repeat.
- Cool down – 10min @YOUR easy pace, you need to bring you HR down back to normal.
SATURDAY –
- Long Run “recce” – this weekend run Vensterberg and Losberg and then back to Sputnic.
Distance – ±10km
Vert gain – ±100m
SUNDAY –
- Easy run – 45 – 60min easy run.
It is key to try and keep the HR low (range from 140-150).
WEEK 7
MONDAY –
- GTR Social Run (± 8km) – Easy run.
TUESDAY –
Vert Session (steep hill): Find a steep hill (I like to use The Link up for these hills.)
Session: 3min hills –
- Warm up – 10min @YOUR easy pace, HR should be low.
- Session – 3min x 5, a`er each effort run down to start point and repeat.
- Cool down – 10min @YOUR easy pace, you need to bring you HR down back to normal.
WEDNESDAY –
- REST DAY – complete rest day/ day off..
THURSDAY –
- GTR Time Trial (5km) – Easy run.
FRIDAY –
Speed Session: On runnable trails. (I do these either at the dam or on the Wi]ontein
contour path)
Session: endurance intervals –
- Warm up – 10 – 15min @YOUR easy pace, HR should be low.
- Session – A`er warm up do the following; run HARD for 3min and directly a`er the 3min, run HARDER for 1min, then RECOVER for 3min by either an easy jog or easy walking, repeat this 4 emes.
- Cool down – 10 – 15min @YOUR easy pace, you need to bring you HR down back to normal.
SATURDAY –
- Easy run – 45 – 60min easy run.
It is key to try and keep the HR low (range from 140-150).
SUNDAY –
- Long Run 3h – 4h – “recce” this week run George Peak. This will be your last big run before 6Peaks!
WEEK 8
(RECOVRY WEEK)
This is a recovery week, let your body recover.
MONDAY –
- GTR Social Run (±8km) – Recovery Run.
TUESDAY –
REST DAY – complete rest day/ day off.
WEDNESDAY –
- Cross Trian Day – 60min recover Spin/ Ride. This is purely for recovery and to get the legs loose.
THURSDAY –
- GTR Time Trial (5km) – Recovery run.
FRIDAY –
- REST DAY – complete rest day/ day off.
SATURDAY –
- Long Run – easy 90min on undulating trails.
SUNDAY –
- Easy run 45 – 60min, find an undulating runnable route to run, keep it easy and flowing.
WEEK 9
MONDAY –
- GTR Social Run (± 8km) – Easy run.
TUESDAY –
Light Vert Session (runnable): Find a runnable hill (I like to use the Wi]ontein service road for these hills.)
Session: 30sec hills –
- Easy running for 30 minutes (In this 30min, run towards a runnable hill to do some hill sprints up). A`er the 30min, on your chosen hill (runnable) do 10 x 30sec hill sprints, with easy walk to start point between efforts and then repeat. Once you have completed the efforts, easy run/ cool down for 20min.
WEDNESDAY –
- Cross Trian Day – 60min recover Spin/ Ride. This is purely for recovery and to get the legs loose.
THURSDAY –
- GTR Time Trial (5km) – Easy run.
FRIDAY –
Light Speed Session: Do this on the road. Find a road loop to do this session.
Session: 25sec Hard, 35sec Easy –
- Warm up – 10min @YOUR easy pace, HR should be low.
- Session – Hard 25sec, Easy 35sec, repeat 15 times
- Cool down – 10min @YOUR easy pace, you need to bring you HR down back to normal.
SATURDAY –
- Long run – 90min vert run.
*Route Suggestion – Vensterberg.
SUNDAY –
- REST DAY – complete rest day/ day off.
WEEK 10
TAPER WEEK!
MONDAY –
- GTR Social Run (± 8km) – Easy run.
TUESDAY –
- REST DAY – complete rest day/ day off.
WEDNESDAY –
- Recovery Run: 45 – 60min run.
THURSDAY –
- GTR Time Trial (5km) – Easy run.
FRIDAY –
- Pre 6Peaks FKT Shakeout run –
Easy 30min with 30sec x 6 strides.
SATURDAY –
- 6Peaks FKT!
SUNDAY –
- REST DAY – complete rest day/ day off.