Mae's Sea 2 Sky 25K Training Plan

July 9 - September 6, 2025 (8 weeks)

Race Overview

• Event: Snowdonia Sea2Sky 25K
• Date: Saturday, September 6, 2025
• Terrain: Mountain trail from Barmouth Beach to Cadair Idris summit (891m)
• Elevation Gain: ~900m+
• Current Fitness: 5km at 4:45/km, twice weekly

Training Philosophy

This plan builds Mae's endurance, strength, and technical skills needed for mountain trail running. It incorporates progressive overload in distance, elevation training, and cross-training for injury prevention.

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WEEK 1: Base Building (July 9-15)

Wednesday, July 9

Running: Easy run 6km @ 5:15/km pace

• Focus: Aerobic base building
• Route: Flat terrain, comfortable effort

Thursday, July 10

Swimming: 30 minutes

• Warm-up: 200m easy freestyle
• Main: 6 x 100m freestyle (30 sec rest between)
• Cool-down: 200m easy
• Total: ~1000m

Friday, July 11

Weight Training: Upper body focus (45 mins)

• Warm-up: 5 min rowing machine
• Pull-ups (assisted if needed): 3 x 8-12
• Dumbbell rows: 3 x 12 @ 8-10kg each arm
• Push-ups: 3 x 10-15
• Dumbbell shoulder press: 3 x 12 @ 5-7kg each arm
• Plank: 3 x 45 seconds
• Cool-down: 5 min stretching

Saturday, July 12

Running: Long run 8km @ 5:30/km

• Focus: Building endurance base
• Include 4 x 30-second hill efforts (easy recovery)

Sunday, July 13

Pilates: 45 minutes

• Focus: Core stability, flexibility, balance
• Include spinal mobility, hip flexibility
• Emphasis on single-leg stability exercises

Monday, July 14

Swimming: 35 minutes

• Warm-up: 300m easy
• Main: 8 x 75m freestyle (20 sec rest)
• Technique focus: 200m backstroke easy
• Cool-down: 200m choice stroke

Tuesday, July 15

Rest Day - Light stretching or yoga (20 mins)

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WEEK 2: Progressive Loading (July 16-22)

Wednesday, July 16

Running: Tempo run 7km

• Warm-up: 2km @ 5:30/km
• Main: 3km @ 5:00/km (comfortably hard)
• Cool-down: 2km @ 5:30/km

Thursday, July 17

Weight Training: Lower body focus (50 mins)

• Warm-up: 5 min bike
• Goblet squats: 3 x 15 @ 8-12kg
• Bulgarian split squats: 3 x 10 each leg @ bodyweight
• Single-leg deadlifts: 3 x 8 each leg @ 5-8kg
• Calf raises: 3 x 20 @ bodyweight
• Step-ups: 3 x 12 each leg @ 20cm box
• Side plank: 3 x 30 seconds each side

Friday, July 18

Swimming: 40 minutes

• Warm-up: 400m easy
• Main: 5 x 200m freestyle @ moderate effort (45 sec rest)
• Cool-down: 300m easy choice stroke

Saturday, July 19

Running: Hill training 9km

• Warm-up: 3km easy @ 5:30/km
• Hills: 6 x 3-minute uphill efforts @ 5K pace (jog down recovery)
• Cool-down: 2km easy

Sunday, July 20

Pilates: 50 minutes

• Focus: Dynamic stability, functional movement
• Include single-leg exercises, rotational movements
• Add resistance band work

Monday, July 21

Running: Recovery run 5km @ 5:45/km

• Focus: Active recovery, loose and easy

Tuesday, July 22

Weight Training: Full body circuit (45 mins)

• Circuit (3 rounds, 45 sec work/15 sec rest):
  • Burpees
  • Mountain climbers
  • Dumbbell thrusters @ 5kg each arm
  • Jump squats
  • Push-ups
  • Russian twists
• Cool-down: 10 min stretching

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WEEK 3: Building Endurance (July 23-29)

Wednesday, July 23

Running: Interval training 8km

• Warm-up: 2km @ 5:30/km
• Main: 5 x 800m @ 4:45/km (2 min recovery jogs)
• Cool-down: 2km @ 5:30/km

Thursday, July 24

Swimming: 45 minutes

• Warm-up: 500m easy
• Main: 4 x 300m freestyle @ steady effort (60 sec rest)
• Technique: 300m backstroke/breaststroke mix
• Cool-down: 200m easy

Friday, July 25

Pilates: 45 minutes

• Focus: Core endurance, balance challenges
• Include unstable surface work
• Add advanced progressions

Saturday, July 26

Running: Long trail run 12km

• Target: 5:45/km average pace
• Find hilly terrain if possible
• Practice fueling: 1 gel at 8km mark

Sunday, July 27

Weight Training: Mountain-specific strength (55 mins)

• Warm-up: 10 min
• Walking lunges: 3 x 20 steps @ 5kg dumbbells
• Box step-ups: 3 x 15 each leg @ 30cm box + 3kg dumbbells
• Single-leg hip thrusts: 3 x 12 each leg
• Farmer's walks: 3 x 30 meters @ 8-10kg each hand
• Dead bugs: 3 x 10 each side
• Bear crawl: 3 x 10 meters

Monday, July 28

Swimming: 40 minutes

• Warm-up: 400m easy
• Main: 6 x 150m freestyle building pace
• Cool-down: 400m easy mixed strokes

Tuesday, July 29

Running: Easy run 6km @ 5:45/km

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WEEK 4: Recovery Week (July 30 - August 5)

Wednesday, July 30

Running: Tempo run 6km

• Warm-up: 2km @ 5:45/km
• Main: 2km @ 5:10/km
• Cool-down: 2km @ 5:45/km

Thursday, July 31

Swimming: 35 minutes easy

• Focus: Technique and relaxation
• 1200m total, all easy effort

Friday, August 1

Pilates: 45 minutes

• Focus: Recovery, flexibility, gentle strengthening

Saturday, August 2

Running: Long run 10km @ 5:45/km

• Keep effort conversational
• Focus on form and efficiency

Sunday, August 3

Weight Training: Light session (40 mins)

• Reduce weights by 20% from previous sessions
• Focus on form and activation

Monday, August 4

Swimming: 30 minutes easy recovery

Tuesday, August 5

Rest Day - Massage or yoga recommended

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WEEK 5: Peak Building Phase 1 (August 6-12)

Wednesday, August 6

Running: Hill repeats 10km

• Warm-up: 3km @ 5:30/km
• Main: 8 x 2-minute hill efforts @ hard effort (90 sec recovery)
• Cool-down: 3km easy

Thursday, August 7

Swimming: 50 minutes

• Warm-up: 600m easy
• Main: 3 x 500m freestyle @ moderate-hard (90 sec rest)
• Cool-down: 400m easy

Friday, August 8

Weight Training: Power focus (50 mins)

• Warm-up: 10 min
• Jump squats: 4 x 8
• Box jumps: 4 x 6 @ 40cm box
• Single-leg bounds: 4 x 6 each leg
• Medicine ball slams: 4 x 10 @ 6kg ball
• Lateral lunges: 3 x 12 each side @ 5kg dumbbells
• Plank variations: 3 x 45 seconds

Saturday, August 9

Running: Long trail run 15km

• Target: 5:45-6:00/km pace
• Include sustained climbs (20+ minutes)
• Practice race nutrition: gels at 8km and 12km

Sunday, August 10

Pilates: 50 minutes

• Focus: Advanced core stability
• Include proprioceptive challenges

Monday, August 11

Swimming: 45 minutes

• Warm-up: 500m easy
• Main: 10 x 100m freestyle on 2:00 (aim for 1:45)
• Cool-down: 500m easy choice stroke

Tuesday, August 12

Running: Recovery run 7km @ 6:00/km

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WEEK 6: Peak Building Phase 2 (August 13-19)

Wednesday, August 13

Running: Mixed interval session 11km

• Warm-up: 3km @ 5:30/km
• Main: 3 x (5 min @ threshold + 2 min recovery) + 3 x 1 min @ 5K pace
• Cool-down: 2km easy

Thursday, August 14

Weight Training: Endurance strength (55 mins)

• Circuit training: 4 rounds, 12 stations, 40 sec work/20 sec rest
• Include: squats, lunges, step-ups, carries, planks, rows
• Focus: Muscular endurance for long efforts

Friday, August 15

Swimming: 45 minutes

• Warm-up: 600m easy
• Main: 6 x 200m freestyle descending pace (start easy, finish fast)
• Cool-down: 400m easy

Saturday, August 16

Running: Peak long run 18km

• First 10km @ 5:45/km
• Next 5km @ 5:30/km (race simulation)
• Final 3km @ 6:00/km (practice finishing tired)
• Fuel: gel every 6km

Sunday, August 17

Pilates: 45 minutes recovery-focused

• Gentle movements, deep stretching
• Focus on areas of tension

Monday, August 18

Swimming: 40 minutes easy

• All easy effort, focus on stroke efficiency

Tuesday, August 19

Running: Shakeout run 6km @ 5:45/km

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WEEK 7: Taper Week 1 (August 20-26)

Wednesday, August 20

Running: Short tempo 8km

• Warm-up: 2.5km @ 5:45/km
• Main: 3km @ 5:15/km
• Cool-down: 2.5km @ 5:45/km

Thursday, August 21

Swimming: 35 minutes

• Keep it easy and relaxed
• Focus on feeling good in the water

Friday, August 22

Weight Training: Maintenance session (40 mins)

• Reduce volume by 40%
• Keep weights moderate
• Focus: activation and maintenance

Saturday, August 23

Running: Moderate long run 12km

• Keep effort conversational
• Practice race-day fueling strategy

Sunday, August 24

Pilates: 40 minutes

• Focus: Mobility and gentle activation
• No high-intensity movements

Monday, August 25

Swimming: 30 minutes easy

Tuesday, August 26

Running: Easy run 5km @ 6:00/km

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WEEK 8: Race Week (August 27 - September 6)

Wednesday, August 27

Running: Sharpening session 6km

• Warm-up: 2km @ 5:45/km
• Main: 4 x 30 seconds @ race pace (90 sec recovery)
• Cool-down: 2km @ 5:45/km

Thursday, August 28

Swimming: 25 minutes easy

• Gentle movement, stay loose

Friday, August 29

Pilates: 30 minutes

• Focus: Mobility and relaxation
• No strenuous movements

Saturday, August 30

Running: 5km @ conversational pace

• Keep it comfortable
• Practice pre-run routine

Sunday, August 31

Weight Training: Light activation (25 mins)

• Just body weight exercises
• Glute activation, core stability
• Very light effort

Monday, September 1

Swimming: 20 minutes easy

• Just stay loose and relaxed

Tuesday, September 2

Running: Strides and prep 4km

• 2km easy warm-up
• 4 x 20-second strides @ race pace
• 1km easy cool-down

Wednesday, September 3

Rest Day - Gentle stretching only

Thursday, September 4

Running: Activation run 3km @ easy pace

• Include 3 x 15-second pickups

Friday, September 5

Complete Rest

• Hydrate well
• Prepare race gear
• Carb loading dinner
• Early bed

Saturday, September 6

RACE DAY - Sea 2 Sky 25K!

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Additional Training Notes

Nutrition Strategy

• During Long Runs (15km+): 1 gel every 45-60 minutes
• Race Day Target: Gel at 8km, 16km, and final gel at 20km if needed
• Practice: Use the same gel brand/flavor in training

Key Equipment

• Shoes: Trail running shoes with good grip for rocky terrain
• Mandatory Kit: GPS device, mobile phone, 250ml water capacity, foil blanket
• Recommended: Running vest, headtorch, whistle

Recovery Protocols

• Post-Workout: 15-20 minutes stretching
• Weekly: 1-2 rest days minimum
• Sleep: Target 7-9 hours nightly
• Hydration: Monitor urine color (pale yellow ideal)

Injury Prevention

• Warning Signs: Stop if experiencing pain during exercise
• Progression: No single week should increase total running volume by more than 10%
• Cross-Training: Swimming and Pilates provide active recovery while building complementary fitness

Race Day Strategy

• Start: Conservative first 5km to save energy for climbs
• Climbs: Power hike steep sections, save running for gentler gradients
• Descent: Control pace, focus on foot placement
• Target Time: 2:45-3:15 based on current fitness and terrain difficulty

Week-by-Week Volume Progression

• Week 1: 25km running + cross-training
• Week 2: 30km running + cross-training
• Week 3: 35km running + cross-training
• Week 4: 25km running (recovery)
• Week 5: 40km running + cross-training
• Week 6: 45km running + cross-training
• Week 7: 30km running (taper)
• Week 8: 18km running (race week)

This plan provides structured progression while incorporating the cross-training Mae requested. The swimming builds cardiovascular fitness with low impact, Pilates develops crucial core stability and flexibility for trail running, and weight training builds the power and endurance needed for mountain terrain.