La Corrida de Sassenage
15 November 2026 · Sassenage, FR · Trail
What TrailSplits knows
Beta training plan
Your 6-week training plan
The organizer-confirmed date and distance shape this generic plan. Vertical targets stay blank until course elevation is verified.
6 weeks are available instead of the normal 8. The plan stays conservative rather than cramming the missing weeks.
Keep the goal finish-focused and do not increase volume faster because the race is close.
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
The plan starts 5 October 2026, 1 weeks from now. Until then, easy running at your usual volume keeps you ready for week 1; the season planner can fill those weeks with base training.
Default starting point: 22 stable km/week, longest recent outing 8 km, 4 running days/week, aiming to finish well.
No connected training history is used. Unanswered details remain conservative assumptions.
No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.
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Still being enriched: course elevation or GPX. Future previews may use new evidence; kept copies remain unchanged.
Plan assumptions and limits
- Unknown ascent (D+): the engine omits vertical targets rather than inventing them.
- Only 6 weeks are available instead of the normal 12 weeks; this is a compressed, finish-focused build.
- Generic planning guidance from race facts and stated training — not medical care or individual coaching.
- In 1 of the 6 weeks the running fits in fewer than your 4 days with every run at least 20 minutes, so those weeks use fewer days; the others are rest days, or easy cross-training if you like.
- Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.
Week 1: Build consistent easy running22.1 km; long run 8.5 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
30 min (about 3.7 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
55 min (about 6.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
70 min (about 8.6 km). Build relaxed time on feet at conversational effort.
- Recovery run or hike
25 min (about 3.1 km). Keep this genuinely easy, or substitute an easy hike.
Week 2: Build consistent easy running23 km; long run 8.5 km
- Rest
Rest or gentle mobility.
- Easy hills + uphill strides
35 min (about 4.2 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
- Easy run
55 min (about 6.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
70 min (about 8.5 km). Build relaxed time on feet at conversational effort.
- Recovery run or hike
30 min (about 3.6 km). Keep this genuinely easy, or substitute an easy hike.
Week 3: Hold the long run; keep the other runs easy23.7 km; long run 8 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
45 min (about 5.6 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
45 min (about 5.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
65 min (about 8.1 km). Build relaxed time on feet at conversational effort.
- Recovery run or hike
35 min (about 4.4 km). Keep this genuinely easy, or substitute an easy hike.
Week 4: Hold the long run; keep the other runs easy24.1 km; long run 8 km
- Rest
Rest or gentle mobility.
- Easy climbing: run-hike
45 min (about 5.6 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
- Easy run
50 min (about 6.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
65 min (about 8 km). Use race-like terrain where practical, but keep the overall effort controlled.
- Recovery run or hike
35 min (about 4.3 km). Keep this genuinely easy, or substitute an easy hike.
Week 5: Reduce fatigue while retaining a small intensity reminder12 km; long run 4 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
30 min (about 3.6 km). Start with 10 minutes easy. Then 3 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
35 min (about 4.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
35 min (about 4.2 km). Keep this comfortable and finish with plenty in reserve.
Week 6: Arrive rested; avoid last-minute fitness work9 km before the race
- Easy run
35 min (about 4.2 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
25 min (about 3 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
15 min (about 1.8 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 11 km as planned: start controlled and use the fuelling and kit rehearsed in training.