Including interval sessions in your calendar or training plan for the UTMB® will be absolutely essential for optimal preparation for the great alpine race!
Where should you do your interval sessions?
In the context of trail training, interval sessions are essential. The idea behind this specific session is to repeat up-and-down efforts on a short hill (a distance coverable in around 1 minute) with a regular and fairly steep gradient. Ideally, complete a minimum of 20 up-and-down repetitions per session and plan at least one session per week — or even two — during the final 3 months before the event.
How to structure your interval session?
It is important to do a warm-up of 20 minutes before starting the interval efforts proper. This warm-up consists of an easy jog at a moderate pace on flat ground. Then launch into your 20 up-and-down hill efforts at full intensity. The descents should also be run at full effort. This works the thighs "eccentrically" (meaning they are simultaneously contracted and extended). Between each up-and-down, do a short 1-minute loop at a moderate trot on flat ground to bring your heart rate down. The session should then finish with a slow 10-minute jog to loosen the muscles and recover. To find out more:
