This weekend course is aimed at experienced trail runners who are looking to improve their performance and aim for goals that will stretch their capabilities.
Rather than just training harder or more often, this course will help you to train smarter. It will help you find increased running efficiency, analyse your goals and plan a training season to maximise your chances of success.
The weekend includes a number of trail runs and active workshops:
Running technique & descending skills - A morning on the trails, looking at warm-ups, technique drills, pacing strategies and ways to build agility and find flow on technical terrain.
Goal setting and event analysis - Give yourself the best chance of success by carefully analysing your goal event, exactly what will you need to do to achieve your goals. Understanding all the elements that make up a complete performance, including preparing your performance mindset.
Strength and Conditioning - Delivered by Laura, a qualified personal trainer - We will look at why and how to incorporate simple strength and conditioning routines into your training to benefit from injury prevention, increased performance and quicker recovery.
Running with poles - Poles can take up to 20% of the effort away from our legs, but only if we are using them correctly. We will get to grips with them at a walking pace, then build this into our running.
Planning a training programme - It is important to understand what gains we get from different training inputs before we look at how to use periodisation to build towards our main goals.
Nutrition - What we like to eat on long runs is very personal, but this workshop will lay out the foundations that we must work to, to ensure good fuelling for our training, racing and recovery.
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This weekend is about more than just enjoying trail running, it is about pushing ourselves to stretch our limits, whether in terms of distance or speed. A reasonable level of trail running experience is therefore important. Participants on this course should be comfortable being out on the trails for up to 4 hours and should be able to enjoy trail runs of 20 km with ascent of 800 meters in less than 3 hours.
If in doubt drop us an email to discuss your fitness.
On both days we will be out on the trails for several hours at a time so we will have to be prepared to deal with everything that the Scottish weather can throw us. To ensure your safety the following kit list is therefore compulsory for each individual. Additional safety equipment will be carried by the guides.
On the trail
Adequate footwear - Fell shoes or trail shoes only
Running vest/bag 5-10 litre to carry:
Spare warm jacket - long sleeved warmer layer
Waterproofs - Jacket with long sleeves and hood and waterproof overtrousers
Head torch - light weight e.g Petzl e-lite
Survival bag - lightweight survival bag, Blizzard blanket recommended
Running poles if you have them - We can provide these.
Food - Enough snacks to fuel a 4 hour session on the trails.
First aid kit – the guides will be carrying emergency first aid supplies but if you can have a small personal kit with blister pack/compeed and any personal medication.
We also have indoor sessions each day, so please bring enough warm, dry kit and clean shoes for inside the venue.
Please also bring a clean set of gym clothes for the strength and conditioning session.
Food - Lunch is not provided
If you have any questions or need advice about any of the equipment please just ask.