Le Défi des Vignes
17 October 2026 · La Londe Les Maures, FR · Trail
Official race website not yet verified. Check the date source below before committing.
Plan a season around this raceWhat TrailSplits knows
Beta training plan
Your 3-week training plan
The calendar-listed date and distance shape this generic plan. Verify the date before committing; vertical targets stay blank until course elevation is verified.
2 weeks and 1 day cannot replace a full build. This plan preserves existing fitness, rehearses race demands and tapers.
Proceed only if the stated recent training genuinely reflects your current preparation.
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.
Default starting point: 35 stable km/week, longest recent outing 18 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: organizer date confirmation 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.
- Short-runway maintenance mode does not raise weekly load above the stated stable starting point.
- Only 2 weeks and 1 day are available instead of the normal 16 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 3 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: Your longest runs, still at an easy effort19.8 km; long run 14.5 km
- Long run
130 min (about 14.7 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Recovery run or hike
45 min (about 5.1 km). Keep this genuinely easy, or substitute an easy hike.
Week 2: Reduce fatigue while retaining a small intensity reminder10.2 km; long run 3.5 km
- Rest
Rest or gentle mobility.
- Short uphill reminder
30 min (about 3.4 km). Start with 10 minutes easy. Then 2 x 3 minutes at a strong, sustainable uphill effort, walking back down between them. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
30 min (about 3.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
30 min (about 3.4 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
Week 3: Arrive rested; avoid last-minute fitness work9.8 km before the race
- Easy run
35 min (about 3.8 km). Keep this short and conversational. The goal is freshness, not fitness.
- Easy pre-race run
35 min (about 3.8 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
20 min (about 2.2 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 42 km as planned: start controlled and use the fuelling and kit rehearsed in training. Fuelling: about 40 to 80 g of carbohydrate an hour from early on, 400 to 800 ml of fluid an hour depending on heat and sweat, and sodium with it (about 300 to 600 mg an hour). Use what you will carry on race day and adjust to your stomach. Afterwards: rest or walk for several days, then short easy runs only, with no hard running for three to four weeks, longer after a long mountain day.
- Post-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.