What is a "shock weekend"?
A "shock weekend" in trail running is a period of two to three days during which an athlete significantly intensifies their running training, often in natural settings and on varied terrains like mountain or forest trails. The main goal of this type of training is to substantially increase the workload over a short period, which can help improve endurance, resistance to fatigue, and mental preparation for long-distance races.
Here are some typical characteristics of a "shock weekend" in trail running:
High training volume: Runners accumulate a significant number of kilometers over several sessions, often running two to three times a day.
Variety of terrains and elevations: Routes are generally chosen to include ascents and descents to simulate trail race conditions.
Sequential efforts: The idea is to run on tired legs, which better prepares the body and mind for the conditions of long and demanding races.
Nutrition and recovery: Special attention is given to nutrition and recovery since the energy and recovery needs are increased.
Race simulation: Some athletes use these weekends to simulate specific parts of upcoming races, testing equipment, refueling strategies, and pacing.
This type of training should be well-planned and tailored to the athlete's abilities to avoid the risks of overtraining or injury. Guidance from a coach can be beneficial to maximize the benefits while minimizing the risks.
I only have one session on Sunday or Saturday for my "shock weekend"
If your current training plan includes only one session on Sunday, here are some suggestions to maximize your preparation while adapting to a "shock weekend" format:
Adding a session on Saturday:
- Add a trail session on Saturday, preferably on varied terrain with elevation gain. This session can be less intense than the Sunday one to avoid over-fatiguing the legs but long enough to increase the total weekend volume.
Double session on Sunday:
- If adding a session on Saturday is not possible, consider splitting your Sunday session into two parts:
- A first run in the morning, such as a long and moderately intense run.
- A second run in the afternoon or late in the day, shorter but with varied intensities (like fast ascents or intervals).
Optimizing the Sunday session:
- Extend the duration of your Sunday session if possible, including sections with ascents and descents to simulate trail conditions.
- Include intensity variations to work on different aspects of your endurance and power.
Cross-training on Saturday:
- If running two days in a row is too demanding, consider cross-training on Saturday. This can include cycling, mountain hiking, or even swimming. These activities can help improve your endurance without adding additional running load.
Strength training:
- Incorporate strength training sessions, especially for the legs and core, which are essential for trail running. These sessions can be done during the week or on Saturday.