Alex, I’ll let others chime in who have more expertise, but to begin with you might find this article helpful. It’s long, and it covers all the aspects of training for mountain running, including the timing of each element.
I run now since 3 Years. I have tried a few different plans, at the beginning I’m only run at the flat but it wasn’t that what I want to do. It was the first step to build up the first running endurance.
At my first year I run 1000km in the 2nd Year 2300km this year I would try 3000km. The last weaks I run about 80-100km with 4000-5000hm.
Today I would say I‘m a trailrunner who’s training for ultra runs. I have at July my fist race with 65km and 4500hm atidude an would try to get faster in the next weeks.
The last months I Train 90-95% Z1/Z2 Workouts, at the flat I run a pace about 5:00-5:20min/km. The Goal is to improve this pace to 4:30min/km and also get faster uphill.
Is this now with speed workouts possible or is it bad for the basic endurance?
I‘m very thankful for Tips or where to get training plans for this goal.
All the best,
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