PDF guide
Trail Running ConditioningClimbs, descents, strength: prepare for a 20 to 50 km (12 to 31 mile) trail race without getting hurt
PDF · 27 pages · $29
You know how to build your trail race prep in blocks, strengthen your legs for the climbs and especially the descents, and dose your training so you reach the start line fit.
Who it's for
Runners who can already run 30 minutes non-stop and are targeting a 20 to 50 km trail race (half marathon to 50K), or trail runners who want to improve without one injury after another.
Inside
- What climbing and descending do to your legs
- 4 simple tests to find your level
- 6 weeks of off-season foundations
- 10 weeks of race-specific prep
- Strength work that protects: calves, quads, ankles
- Learning to run downhill
- Weekly template between races
- Training log
What you get
- The full guide as a PDF (27 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
Secure payment by Stripe · card, Apple Pay, Google Pay · one-time payment · instant access to your PDFs after payment.
In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 7scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 27pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- British Journal of Sports Medicine
- Journal of Strength and Conditioning Research
Chapters
- 01Before you start
- 02What trail running demands from your body
- 03Baseline tests
- 04Strength for trail runners
- 05Foundations (6 weeks, off-season)
- 06Race-specific prep (10 weeks)
- 07Learning to run downhill
- 08Workouts explained
- 09Poles
- 10Race day
- 11Frequently asked questions
- 12The in-season weekly template
- 13Recovery, sleep and nutrition
- 14Adjusting the plan
- 15Short glossary
- 16Dosing intensity
- 17Training log
- 18Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$59
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
Pay with confidence, train tonight
Checkout by Stripe
Card, Apple Pay or Google Pay: your card details never go through our servers.
Instant access
PDF downloaded on the confirmation page, link emailed to you, purchases findable at any time.
One-time payment
No subscription, receipt by email.
As described or refunded
A file that doesn't match its description is fixed or refunded.
A question before you buy? administration@lacangel.fr · CGV
More guides
Creatine, Whey and Supplements: What Actually Works
Know what to take, how much, when — and what to leave on the shelf
PDF guide · 21 pages · $29
Bulking: 12-Week Muscle-Building Program + Meal Plan
The complete plan, workout by workout and meal by meal, to build muscle without piling on fat
PDF guide · 23 pages · $29
Cutting and Belly Fat: 8-Week Plan
Lose fat and keep your muscle: calories, training, steps, meal plans and adjustments, week by week
PDF guide · 24 pages · $29
No-Equipment Home Workout: The 12-Week Plan
The complete week-by-week program to get stronger at home using nothing but your bodyweight
PDF guide · 27 pages · $29
Your First Gym Program: 12 Weeks
What to do, with what weight and in what order, from your first session to week twelve
PDF guide · 26 pages · $29
Strength Training After 50: Strength, Balance, Independence
The 12-week program to rebuild strength, stand more steadily and stay in charge of your daily life
PDF guide · 28 pages · $29
These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.