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COMPEX TRAIL RUNNING TRAINING PLANS

Take your Trail Running Training to the next level by incorporating Compex! We offer 3 different Triathlon training plans which cover the 3 separate distances: 23km trail, a 42km marathon, and a 80km trail, or in other words beginner, intermediate and advanced. Our programs can help you from start to finish in your quest for greatness.

In this training plan, we will cover running distances and durations. The intensity of the workouts is dependant on your level.

If you are highly motivated and have time, you can also add Core Stabilisation sessions into the schedule from weeks 1-7. We recommend 3 sessions per week for at least 3 weeks, depending on your level.

New to Muscle Stim and want to learn more about the benefits? Explore our "Compex Muscle Stim 101" page. You can also learn more about how best to train with Compex on our "Training with Compex" page.

We also offer some really useful top tips for using your Compex muscle stimulator for training, in addition to our "Training with Compex" page.

 

8 WEEK 23KM TRAIL RUNNING PLAN

COMPEX 23KM TRAIL RUNNING PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1
WEEK 1
REST MAS FLAT SESSION

30min Warm up
10x 30s/30s
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 1 on Quads
THRESHOLD FLAT SESSION

30min Warm up
3x6min
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 1 on Quads
REST

Compex: Ankle Twist Prevention
HILLY LONG RUN
1h20

Compex: Capillarisation on Quads/Calves
WEEK 2
WEEK 2
REST MAS HILLY SESSION

30min Warm up
10x 30s/30s
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 1 on Quads
THRESHOLD HILLY SESSION

30min Warm up
3x6min
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 1 on Quads
REST

Compex: Ankle Twist Prevention
HILLY LONG RUN +D
1h20

Compex: Capillarisation on Quads/Calves
WEEK 3
WEEK 3
REST MAS HILLY SESSION

30min Warm up
10x 45s/30s
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 1 on Quads
THRESHOLD HILLY SESSION

30min Warm up
3x6min
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 1 on Quads
REST

Compex: Ankle Twist Prevention
HILLY LONG RUN ++D
1h20

Compex: Capillarisation on Quads/Calves
WEEK 4
WEEK 4
REST MAS HILLY SESSION

30min Warm up
2x (10x 30s/30s)
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 1 on Quads
RUNNING

1hr
REST

Compex: Strength 1 on Quads
REST

Compex: Ankle Twist Prevention
HILLY LONG RUN/RACE
2h30

Compex: Training Recovery Quads/Calves
WEEK 5
WEEK 5
REST MAS HILLY SESSION

30min Warm up
8x 60s/45s
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 2 on Quads
THRESHOLD HILLY SESSION

40min Warm up
2x12min
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 2 on Quads
REST

Compex: Ankle Twist Prevention
HILLY LONG RUN ++D
2h00

Compex: Capillarisation Quads/Calves
WEEK 6
WEEK 6
REST MAS HILLY SESSION

30min Warm up
10x 60s/45s
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 2 on Quads
THRESHOLD HILLY SESSION

40min Warm up
3x10min
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 2 on Quads
REST

Compex: Ankle Twist Prevention
HILLY LONG RUN/RACE
3h00

Compex: Capillarisation Quads/Calves
WEEK 7
WEEK 7
REST MAS HILLY SESSION

30min Warm up
12x 30s/30s
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 2 on Quads
THRESHOLD HILLY SESSION

40min Warm up
4x5min
15min Relax

Compex: Training Recovery Quads/Calves
REST

Compex: Strength 2 on Quads
REST

Compex: Ankle Twist Prevention
HILLY LONG RUN +D
1h30

Compex: Capillarisation Quads/Calves
WEEK 8
WEEK 8
REST RUNNING

45
+ 6 Straight Lines

Compex: Capillarisation on Quads/Calves
REST

Compex: Capillarisation on Quads/Calves
RUNNING

1h30
+10 Straight Lines

Compex: Training Recovery Quads/Calves
REST

Compex: Capillarisation on Quads/Calves
REST RACE
10 WEEK 42KM TRAIL RUNNING PLAN

COMPEX 42KM TRAIL RUNNING PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1
WEEK 1
REST MAS HILLY SESSION
30min Warm Up
10x 30s/30s
15min Relax

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 1 on Quads
ENDURANCE
50min
5 Straight Lines

Compex: Ankle Twist Prevention
REST

Compex: Strength 1 on Quads
THRESHOLD HILLY SESSION
30min Warm Up
3x6min
15min Relax

Compex: Training Recovery on Quads/Calves
LONG RUN ENDURANCE-FARTLEK
1h30

Compex: Capillarisation on Quads/Calves
WEEK 2
WEEK 2
REST MAS HILLY SESSION
30min Warm Up
10x 45s/30s
15min Relax

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 1 on Quads
ENDURANCE
55min
5 Straight Lines

Compex: Ankle Twist Prevention
REST

Compex: Strength 1 on Quads
THRESHOLD HILLY SESSION
30min Warm Up
4x5min
15min Relax

Compex: Training Recovery on Quads/Calves
LONG RUN ENDURANCE-FARTLEK
1h45

Compex: Capillarisation on Quads/Calves
WEEK 3
WEEK 3
REST MAS HILLY SESSION
30min Warm Up
10x 60s/45s
15min Relax

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 1 on Quads
ENDURANCE
1h00
6 Straight Lines

Compex: Ankle Twist Prevention
REST

Compex: Strength 1 on Quads
THRESHOLD HILLY SESSION
30min Warm Up
3x7min
15min Relax

Compex: Training Recovery on Quads/Calves
LONG RUN ENDURANCE-FARTLEK
2h00

Compex: Capillarisation on Quads/Calves
WEEK 4
WEEK 4
REST MAS HILLY SESSION
30min Warm Up
2x (10x 30s/30s)
15min Relax

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 1 on Quads
ENDURANCE
1h05
6 Straight Lines

Compex: Ankle Twist Prevention
REST

Compex: Strength 1 on Quads
THRESHOLD HILLY SESSION
30min Warm Up
3x8min
15min Relax

Compex: Training Recovery on Quads/Calves
HILLY LONG RUN OR RACE
3h00

Compex: Training Recovery on Quads/Calves
WEEK 5
WEEK 5
REST ENDURANCE
50min
REST

Compex: Strength 1 on Quads
FARTLEK SESSION
1h00

Compex: Training Recovery on Quads/Calves
REST

Compex: Ankle Twist Prevention
ENDURANCE
1h00
6 Straight Lines
FLAT LONG RUN
1h30

Compex: Capillarisation on Quads/Calves
WEEK 6
WEEK 6
REST MAS HILLY SESSION
30min Warm Up
10x 60s/45s
15min Relax

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 2 on Quads
ENDURANCE
1h00
5 Straight Lines

Compex: Ankle Twist Prevention
REST

Compex: Strength 2 on Quads
THRESHOLD HILLY SESSION
30min Warm Up
4x5min
15min Relax

Compex: Training Recovery on Quads/Calves
LONG RUN OR RACE
4h00 Race Preparation (max 30km)

Compex: Capillarisation on Quads/Calves
WEEK 7
WEEK 7
REST MAS HILLY SESSION
30min Warm Up
2x (8x 30s/45s)
15min Relax

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 2 on Quads
ENDURANCE
1h10
6 Straight Lines

Compex: Ankle Twist Prevention
REST

Compex: Strength 2 on Quads
THRESHOLD HILLY SESSION
30min Warm Up
3x8min
15min Relax

Compex: Training Recovery on Quads/Calves
HILLY LONG RUN +D
2h00 - 2h20

Compex: Capillarisation on Quads/Calves
WEEK 8
WEEK 8
REST MAS HILLY SESSION
30min Warm Up
10x 70s/50s
15min Relax

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 2 on Quads
ENDURANCE
1h15

Compex: Ankle Twist Prevention
REST

Compex: Training Recovery on Quads/Calves
THRESHOLD HILLY SESSION
30min Warm Up
5min - 7min30 - 10min
15min Relax

Compex: Training Recovery on Quads/Calves
LONG RUN OR RACE
4h30 - 5h00

Compex: Capillarisation on Quads/Calves
WEEK 9
WEEK 9
REST MAS HILLY SESSION
30min Warm Up
10x 60s/45s
15min Relax

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 2 on Quads
ENDURANCE
1h15

Compex: Strength 2 on Quads
REST

Compex: Training Recovery on Quads/Calves
REST

Compex: Ankle Twist Prevention
CYCLING
1h30 or 50min jogging

Compex: Capillarisation on Quads/Calves
WEEK 10
WEEK 10
REST JOGGING
30min
6 Straight Lines

Compex: Capillarisation x2 Quads/Calves
REST

Compex: Capillarisation x2 Quads/Calves
JOGGING
20min
10 Straight Lines

Compex: Capillarisation x2 Quads/Calves
REST

Compex: Capillarisation x2 Quads/Calves
REST RACE
12 WEEK 70+KM TRAIL RUNNING PLAN

12 WEEK 70+KM TRAIL RUNNING PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1
WEEK 1
REST MAS HILLY SESSION
30min Warm Up
12x 30s/30s
15min Relax

Compex: Training Recovery on Quads/Calves
ENDURANCE
50min
5 Straight Lines

Compex: Strength 1 on Quads
REST

Compex: Ankle Twist Prevention
ENDURANCE HILLY
1h15

Compex: Strength 1 on Quads
THRESHOLD HILLY SESSION
30min Warm Up
3x6min
15min Relax

Compex: Training Recovery on Quads/Calves
LONG RUN ENDURANCE-FARTLEK
1h30

Compex: Capillarisation on Quads/Calves
WEEK 2
WEEK 2
REST MAS HILLY SESSION
30min Warm Up
12x 45s/30s
15min Relax

Compex: Training Recovery on Quads/Calves
ENDURANCE
1h10
5 Straight Lines

Compex: Strength 1 on Quads
REST

Compex: Ankle Twist Prevention
ENDURANCE HILLY
1h30

Compex: Strength 1 on Quads
THRESHOLD HILLY SESSION
30min Warm Up
3x8min
15min Relax

Compex: Training Recovery on Quads/Calves
LONG RUN ENDURANCE-FARTLEK
2h30

Compex: Capillarisation on Quads/Calves
WEEK 3
WEEK 3
REST MAS HILLY SESSION
30min Warm Up
10x 60s/45s
15min Relax

Compex: Training Recovery on Quads/Calves
ENDURANCE
1h15
5 Straight Lines

Compex: Strength 1 on Quads
REST

Compex: Ankle Twist Prevention
ENDURANCE HILLY
1h40

Compex: Strength 1 on Quads
THRESHOLD HILLY SESSION
30min Warm Up
3x10min
15min Relax

Compex: Training Recovery on Quads/Calves
HILLY LONG RUN
4h00

Compex: Capillarisation on Quads/Calves
WEEK 4
WEEK 4
REST ENDURANCE
1h00
5 Straight Lines
REST

Compex: Strength 1 on Quads
FARTLEK SESSION
1h00

Compex: Training Recovery on Quads/Calves
REST

Compex: Ankle Twist Prevention
CYCLING/ENDURANCE
2h00/1h00
LONG RUN ENDURANCE-FARTLEK
1h45

Compex: Capillarisation on Quads/Calves
WEEK 5
WEEK 5
REST MAS FLAT SESSION
30min Warm Up
2x (10x 30s/30)
15min Relax

Compex: Training Recovery on Quads/Calves
ENDURANCE
1h15
6 Straight Lines

Compex: Strength 2 on Quads (1 cycle dynamic every 8 cycles)
FARTLEK SESSION
1h00

Compex: Training Recovery on Quads/Calves
ENDURANCE HILLY
1h40

Compex: Strength 2 on Quads (1 cycle dynamic every 8 cycles)
ENDURANCE
1h30
6 Straight Lines
HILLY LONG RUN
4h15

Compex: Capillarisation on Quads/Calves
WEEK 6
WEEK 6
REST MAS HILLY SESSION
30min Warm Up
12x 45s/30s
15min Relax

Compex: Training Recovery on Quads/Calves
ENDURANCE
1h15
6 Straight Lines

Compex: Strength 2 on Quads (1 cycle dynamic every 8 cycles)
REST

Compex: Ankle Twist Prevention
ENDURANCE HILLY
1h40

Compex: Strength 2 on Quads (1 cycle dynamic every 6 cycles)
THRESHOLD HILLY SESSION
30min Warm Up
4x5min
15min Relax

Compex: Training Recovery on Quads/Calves
LONG RUN ENDURANCE-FARTLEK
2h30

Compex: Capillarisation on Quads/Calves
WEEK 7
WEEK 7
REST MAS HILLY SESSION
30min Warm Up
10x (70s/50s)
15min Relax

Compex: Training Recovery on Quads/Calves
ENDURANCE
1h20
6 Straight Lines

Compex: Strength 2 on Quads (1 cycle dynamic every 4 cycles)
REST

Compex: Strength 2 on Quads
ENDURANCE HILLY
1h45

Compex: Strength 2 on Quads (1 cycle dynamic every 4 cycles)
THRESHOLD HILLY SESSION
30min Warm Up
3x12min
15min Relax

Compex: Training Recovery on Quads/Calves
HILLY LONG RUN
5h00 OR RACE 40km max

Compex: Capillarisation on Quads/Calves
WEEK 8
WEEK 8
REST ENDURANCE
1h00
10x (70s/50s)
5 Straight Lines

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 2 on Quads
FARTLEK
1h10

Compex: Training Recovery on Quads/Calves
REST

Compex: Ankle Twist Prevention
CYCLING/ENDURANCE
2h00/1h00
LONG RUN ENDURANCE-FARTLEK
1h50

Compex: Capillarisation on Quads/Calves
WEEK 9
WEEK 9
REST MAS HILLY SESSION
40min Warm Up
10x (60s/45s)
15min Relax

Compex: Training Recovery on Quads/Calves
ENDURANCE
1h15

Compex: Strength 2 on Quads - isometric contraction
REST

Compex: Ankle Twist Prevention
ENDURANCE HILLY
1h45

Compex: Strength 2 on Quads
PYRAMID THRESHOLD HILLY SESSION
45min Warm Up
5m - 7m30 - 10m
15min Relax

Compex: Training Recovery on Quads/Calves
HILLY LONG RUN
5h00

Compex: Capillarisation on Quads/Calves
WEEK 10
WEEK 10
REST MAS
45min Warm Up
10x (70s/50s)
15min Relax

Compex: Training Recovery on Quads/Calves
ENDURANCE
1h30
6 Straight Lines

Compex: Strength 2 Quads
REST
Compex: Ankle Twist Prevention
ENDURANCE HILLY
1h45

Compex: Strength 2 Quads
PYRAMID THRESHOLD HILLY SESSION
45min Warm Up
5m - 7m30 - 10m
15min Relax

Compex: Training Recovery on Quads/Calves
HILLY LONG RUN
2h15

Compex: Capillarisation on Quads/Calves
WEEK 11
WEEK 11
REST MAS FLAT SESSION
30min Warm Up
10x (30s/30s)
15min Relax

Compex: Training Recovery on Quads/Calves
REST

Compex: Strength 2 on Quads
ENDURANCE

Compex: Ankle Twist Prevention
FARTLEK
1h00

Compex: Training Recovery on Quads/Calves
REST CYCLING/JOGGING
1h30/50min

Compex: Capillarisation on Quads/Calves
WEEK 12
WEEK 12
REST JOGGING
30min
6 Straight Lines

Compex: Capillarisation x2 on Quads/Calves
JOGGING

Compex: Capillarisation x2 on Quads/Calves
REST

Compex: Capillarisation x2 on Quads/Calves
REST

Compex: Capillarisation x2 on Quads/Calves
REST RACE

DOWNLOAD THE COMPEX APP TO ASSIST WITH YOUR TRAINING SCHEDULE

Download the Compex Coach App (available on App Store and Google Play) to assist with your training. The app will tell you the most efficient electrode placements for your different Compex workout/recovery session on either Wireless or Wired device.

In addition to this, you can also schedule your Compex training sessions from within the App, helping you to keep to your training plan.