VMA - 4X (1'30" I5 + 3'30" I4)

Session Objectives

Phase 1: 1'30" at VMA
At the start of each set, you will run at your VMA. This high-intensity workout stimulates your cardiovascular system and increases your maximum oxygen consumption (VO2max). During this effort, your body rapidly increases its use of oxygen to produce energy, which can lead to an accumulation of lactate in the blood. When you run at this intensity, your body starts to produce more lactate than it can eliminate. It's important to note that lactate isn't just a waste product: it can also be used as a source of energy. Once produced, lactate can be reused by the muscles or the heart, thus contributing to the physical effort.

Phase 2 : 3'30" at high intensity (Zone 4)
This segment is crucial because it allows your body to work in zone 4, where you stay at an intensity that promotes endurance while continuing to use the accumulated lactate as a source of energy. Why a long interval? By maintaining a high intensity for 3'30’ after a maximal effort, you improve your ability to manage fatigue and tolerate lactate. This allows you to develop your endurance and muscular efficiency. Lactate, although often associated with fatigue, is also a valuable source of energy.

Warning
This session is particularly demanding. Do it when you're in good shape and don't hesitate to adapt the number of sets or reduce the duration of the repetitions according to your level. Don't neglect the warm-up and cool-down at the end of the session.

What is lactate ?
Lactate is a chemical compound produced by the body when glucose is broken down to produce energy, particularly during intense exercise with insufficient oxygen. Lactate can be eliminated or reused by the muscles and heart as a source of energy, thus contributing to performance. Contrary to popular belief, lactate is not simply a waste product. It plays an important role in energy metabolism, serving as fuel during prolonged or less intense exercise.

Location
This session can be done on all 9 circuits on the In Flanders Trails application.

LONG INTERVALS AT THRESHOLD 4 x 1500M / 300M RECOVERY

What is a long interval?

It's the repetition of efforts lasting longer than 2 minutes and run at an intensity generally between 80 and 90% of your MAV. These efforts are repeated several times and must be interspersed with recovery periods of varying length depending on the effort made.

Objectives of hill work:

• Split work to increase the body's capacity to recycle lactates
• Cardio-respiratory benefits by increasing the body's capacity to consume oxygen
  
• Work on physical and mental resistance to exercise

Coaches' advice :

• Keep the same pace throughout the 4 work phases
  
• If the effort seems difficult: reduce the number of repetitions or the work distance (e.g. 1000m instead of 1500m).
  
• Respect the recovery distances. Don't walk.
• In trail running, it will be easier to work on your feeling or your cardio. The pace can be difficult to maintain on uphill sections.

This session can be done on all 9 circuits on the In Flanders Trails application.

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FEELING WORK + DESCENT TECHNIQUES

Descent 1: centre of gravity
Lean forward slightly, taking advantage of gravity to save your energy.

Descent 2: breathing
Concentrate on your breathing and avoid blocking it.

Descent 3: speed
Take advantage of the descent to unwind and maintain a high speed while keeping control and vigilance.

Descent 4: small steps
Use a light, fast, forefoot stride.

Descent 5: trajectory
Look for the ideal trajectory, avoiding sudden changes of direction.

This session can be done on all 9 circuits on the In Flanders Trails application.

UPHILL INTERVALS / CADENCE

What are hill intervals?
It's a split training method adapted to trail running. It's the equivalent of the split training used for road or track running. It has significant cardio-respiratory benefits, particularly for improving VMA.

Objectives of hill work:

• Fractional work adapted to trail running
• Cardiorespiratory benefits
• Muscular strengthening
• Work on running technique (uphill, downhill, pace)

Coaches' advice:

• Keep the same pace throughout the 3 phases of uphill work.
• Use different climbing techniques: Hike, PowerHike and/or short stride run.
• Respect recovery times
• The descent is a recovery time, so take the opportunity to think about your downhill technique and your running posture on the descent.
• Combining pace work: running economy, technical work and avoiding the routine of classic sessions.

Location:
This session can be done on all 9 circuits on the In Flanders Trails application.

WORK AT THE THRESHOLD :  3X 8' AT THE THRESHOLD / 2' RECOVERY

What is the threshold ?

• “This is the running speed that a runner can maintain for 30 minutes to 1 hour.
• “According to Billat et al. (2003), a “comfortably difficult” pace.
  It is located between your fundamental endurance and your VMA. You should run at around 85% of your VMA, where we will use the anaerobic route.

Objectives of threshold work :

• Improved performance so run at higher intensity for longer.
• Lower the anaerobic threshold through training.
• Help the body recycle muscle acid more effectively.

Coaches’ advice :

• Keep the same pace over the 3 work phases at the threshold.
• Respect recovery times
• In feeling, the effort is difficult and speaking becomes almost impossible

Location :

This session can be done on all 9 circuits of the In Flanders Trail application.

Cadence work: 3X (5'I2 / 3'I4 / 2' Recovery)

What is cadence?

This is the number of steps per minute taken by the runner. You can find it in the statistics of connected watches or associated applications. It is expressed in PPM (not per minute). Studies estimate that an ideal cadence is between 170 and 190 PPM.

Objectives to improve your cadence:

• Performance improvement
• Race economy
• Injury prevention

Coaches’ advice:

• Use a metronome or a playlist to set your steps to the right cadence
• Changing your pace takes time, increase it gradually
• Do not confuse cadence and running pace. It is entirely possible to run in place (pace 0 km/h) with a cadence of 170 ppm!

Location:
This session can be done on all 9 circuits of the In Flanders Trail application.