Le Crapahut des Bédouins - Le P'tit Crapahut
Isère · Trail
12 km
29 November 2026
Estimated event dates; confirm before booking · checked Oct 8, 2026· Date source
Listed distance; organizer confirmation pending
Climb not known
Official race website not yet verified. Confirm current race information before committing.
Plan a season around this raceWhat TrailSplits knows
Beta training plan
Your 6-week training plan
The recorded date and distance shape this provisional generic plan. Confirm both with the organizer before committing; vertical targets stay blank until course elevation is verified.
6 weeks and 5 days 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 19 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.
Calendar
Choose a subscription that refreshes, or download a one-time copy.
Make this plan fit me better (optional)
Change only what you know. The preparation check and plan update immediately, without an account.
Still being enriched: organizer date confirmation and precise start location and 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 and 5 days 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.
- Consecutive long trail outings are not established in your recent training. This plan keeps one main long outing with short easy sessions immediately around it; removed minutes are not made up. Race ambition and planned weeks do not establish this experience.
- 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.
- Trail recovery after a long outing uses optional flat movement. Start with a short walk, check comfort and movement, and continue very easily only when it feels useful. Choose rest when you need it; keep climbing and descent practice on purposeful training days.
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.
Workout steps · 30 min
Practise controlled climbing and recovery.
- Warm-up: 10 min — Conversational running or walking; heart rate Z1-Z2 using your configured zones
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Cooldown: 13 min — Conversational running or walking; heart rate Z1-Z2 using your configured zones
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
- 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.
- Optional flat recovery
25 min (about 3.1 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 25 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 2: Build consistent easy running23 km; long run 9 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.
Workout steps · 35 min
Practise controlled climbing and recovery.
- Warm-up: 10 min — Conversational running or walking; heart rate Z1-Z2 using your configured zones
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 20 sec — Fast but relaxed; no straining; open intensity target, no heart-rate or pace alarm; uphill
- Cooldown: 18 min — Conversational running or walking; heart rate Z1-Z2 using your configured zones
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
- Easy run
55 min (about 6.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
75 min (about 9.1 km). Build relaxed time on feet at conversational effort.
- Optional flat recovery
25 min (about 3 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 25 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 3: Hold the long run; keep the other runs easy25 km; long run 9 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
70 min (about 8.8 km). Build relaxed time on feet at conversational effort.
- Optional flat recovery
40 min (about 5 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 40 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 4: Your longest runs, still at an easy effort26.1 km; long run 9.5 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
75 min (about 9.3 km). Use race-like terrain where practical, but keep the overall effort controlled.
- Optional flat recovery
40 min (about 5 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 40 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 5: Reduce fatigue while retaining a small intensity reminder13 km; long run 4.5 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
30 min (about 3.7 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.
Workout steps · 30 min
Practise controlled climbing and recovery.
- Warm-up: 10 min — Conversational running or walking; heart rate Z1-Z2 using your configured zones
- Work: 2 min — Controlled race effort; Current sustainable race effort; no aspirational pace; heart rate Z3 using your configured zones; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 2 min — Controlled race effort; Current sustainable race effort; no aspirational pace; heart rate Z3 using your configured zones; uphill
- Recovery: 1 min — Conversational running or walking; open intensity target, no heart-rate or pace alarm; downhill
- Work: 2 min — Controlled race effort; Current sustainable race effort; no aspirational pace; heart rate Z3 using your configured zones; uphill
- Cooldown: 12 min — Conversational running or walking; heart rate Z1-Z2 using your configured zones
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
- Easy run
20 min (about 2.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
35 min (about 4.3 km). Keep this comfortable and finish with plenty in reserve.
- Optional flat recovery
20 min (about 2.5 km). Use a flat, familiar route. Start with 5 to 10 minutes walking, within this outing, and check that your stride feels comfortable and normal. If movement feels normal, walk or jog very easily for up to 20 minutes in total. Finish earlier when that leaves you feeling better. Choose rest if soreness, heaviness or altered movement makes this unhelpful. The purpose is an easy recovery check after the long outing. Keep climbing and downhill practice for their own training sessions. Use how you feel today and tomorrow to guide the next session.
Week 6: Arrive rested; avoid last-minute fitness work6.6 km before the race
- Easy run
20 min (about 2.4 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
20 min (about 2.4 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 12 km as planned: start controlled and use the fuelling and kit rehearsed in training.