- 8 WEEK 23KM TRAIL RUNNING PLAN
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COMPEX 23KM TRAIL RUNNING PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1REST MAS FLAT SESSION
30min Warm up
10x 30s/30s
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 1 on QuadsTHRESHOLD FLAT SESSION
30min Warm up
3x6min
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 1 on QuadsREST
Compex: Ankle Twist PreventionHILLY LONG RUN
1h20
Compex: Capillarisation on Quads/CalvesWEEK 2WEEK 2REST MAS HILLY SESSION
30min Warm up
10x 30s/30s
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 1 on QuadsTHRESHOLD HILLY SESSION
30min Warm up
3x6min
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 1 on QuadsREST
Compex: Ankle Twist PreventionHILLY LONG RUN +D
1h20
Compex: Capillarisation on Quads/CalvesWEEK 3WEEK 3REST MAS HILLY SESSION
30min Warm up
10x 45s/30s
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 1 on QuadsTHRESHOLD HILLY SESSION
30min Warm up
3x6min
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 1 on QuadsREST
Compex: Ankle Twist PreventionHILLY LONG RUN ++D
1h20
Compex: Capillarisation on Quads/CalvesWEEK 4WEEK 4REST MAS HILLY SESSION
30min Warm up
2x (10x 30s/30s)
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 1 on QuadsRUNNING
1hrREST
Compex: Strength 1 on QuadsREST
Compex: Ankle Twist PreventionHILLY LONG RUN/RACE
2h30
Compex: Training Recovery Quads/CalvesWEEK 5WEEK 5REST MAS HILLY SESSION
30min Warm up
8x 60s/45s
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 2 on QuadsTHRESHOLD HILLY SESSION
40min Warm up
2x12min
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 2 on QuadsREST
Compex: Ankle Twist PreventionHILLY LONG RUN ++D
2h00
Compex: Capillarisation Quads/CalvesWEEK 6WEEK 6REST MAS HILLY SESSION
30min Warm up
10x 60s/45s
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 2 on QuadsTHRESHOLD HILLY SESSION
40min Warm up
3x10min
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 2 on QuadsREST
Compex: Ankle Twist PreventionHILLY LONG RUN/RACE
3h00
Compex: Capillarisation Quads/CalvesWEEK 7WEEK 7REST MAS HILLY SESSION
30min Warm up
12x 30s/30s
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 2 on QuadsTHRESHOLD HILLY SESSION
40min Warm up
4x5min
15min Relax
Compex: Training Recovery Quads/CalvesREST
Compex: Strength 2 on QuadsREST
Compex: Ankle Twist PreventionHILLY LONG RUN +D
1h30
Compex: Capillarisation Quads/CalvesWEEK 8WEEK 8REST RUNNING
45
+ 6 Straight Lines
Compex: Capillarisation on Quads/CalvesREST
Compex: Capillarisation on Quads/CalvesRUNNING
1h30
+10 Straight Lines
Compex: Training Recovery Quads/CalvesREST
Compex: Capillarisation on Quads/CalvesREST RACE - 10 WEEK 42KM TRAIL RUNNING PLAN
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COMPEX 42KM TRAIL RUNNING PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1REST MAS HILLY SESSION
30min Warm Up
10x 30s/30s
15min Relax
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 1 on QuadsENDURANCE
50min
5 Straight Lines
Compex: Ankle Twist PreventionREST
Compex: Strength 1 on QuadsTHRESHOLD HILLY SESSION
30min Warm Up
3x6min
15min Relax
Compex: Training Recovery on Quads/CalvesLONG RUN ENDURANCE-FARTLEK
1h30
Compex: Capillarisation on Quads/CalvesWEEK 2WEEK 2REST MAS HILLY SESSION
30min Warm Up
10x 45s/30s
15min Relax
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 1 on QuadsENDURANCE
55min
5 Straight Lines
Compex: Ankle Twist PreventionREST
Compex: Strength 1 on QuadsTHRESHOLD HILLY SESSION
30min Warm Up
4x5min
15min Relax
Compex: Training Recovery on Quads/CalvesLONG RUN ENDURANCE-FARTLEK
1h45
Compex: Capillarisation on Quads/CalvesWEEK 3WEEK 3REST MAS HILLY SESSION
30min Warm Up
10x 60s/45s
15min Relax
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 1 on QuadsENDURANCE
1h00
6 Straight Lines
Compex: Ankle Twist PreventionREST
Compex: Strength 1 on QuadsTHRESHOLD HILLY SESSION
30min Warm Up
3x7min
15min Relax
Compex: Training Recovery on Quads/CalvesLONG RUN ENDURANCE-FARTLEK
2h00
Compex: Capillarisation on Quads/CalvesWEEK 4WEEK 4REST MAS HILLY SESSION
30min Warm Up
2x (10x 30s/30s)
15min Relax
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 1 on QuadsENDURANCE
1h05
6 Straight Lines
Compex: Ankle Twist PreventionREST
Compex: Strength 1 on QuadsTHRESHOLD HILLY SESSION
30min Warm Up
3x8min
15min Relax
Compex: Training Recovery on Quads/CalvesHILLY LONG RUN OR RACE
3h00
Compex: Training Recovery on Quads/CalvesWEEK 5WEEK 5REST ENDURANCE
50minREST
Compex: Strength 1 on QuadsFARTLEK SESSION
1h00
Compex: Training Recovery on Quads/CalvesREST
Compex: Ankle Twist PreventionENDURANCE
1h00
6 Straight LinesFLAT LONG RUN
1h30
Compex: Capillarisation on Quads/CalvesWEEK 6WEEK 6REST MAS HILLY SESSION
30min Warm Up
10x 60s/45s
15min Relax
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 2 on QuadsENDURANCE
1h00
5 Straight Lines
Compex: Ankle Twist PreventionREST
Compex: Strength 2 on QuadsTHRESHOLD HILLY SESSION
30min Warm Up
4x5min
15min Relax
Compex: Training Recovery on Quads/CalvesLONG RUN OR RACE
4h00 Race Preparation (max 30km)
Compex: Capillarisation on Quads/CalvesWEEK 7WEEK 7REST MAS HILLY SESSION
30min Warm Up
2x (8x 30s/45s)
15min Relax
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 2 on QuadsENDURANCE
1h10
6 Straight Lines
Compex: Ankle Twist PreventionREST
Compex: Strength 2 on QuadsTHRESHOLD HILLY SESSION
30min Warm Up
3x8min
15min Relax
Compex: Training Recovery on Quads/CalvesHILLY LONG RUN +D
2h00 - 2h20
Compex: Capillarisation on Quads/CalvesWEEK 8WEEK 8REST MAS HILLY SESSION
30min Warm Up
10x 70s/50s
15min Relax
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 2 on QuadsENDURANCE
1h15
Compex: Ankle Twist PreventionREST
Compex: Training Recovery on Quads/CalvesTHRESHOLD HILLY SESSION
30min Warm Up
5min - 7min30 - 10min
15min Relax
Compex: Training Recovery on Quads/CalvesLONG RUN OR RACE
4h30 - 5h00
Compex: Capillarisation on Quads/CalvesWEEK 9WEEK 9REST MAS HILLY SESSION
30min Warm Up
10x 60s/45s
15min Relax
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 2 on QuadsENDURANCE
1h15
Compex: Strength 2 on QuadsREST
Compex: Training Recovery on Quads/CalvesREST
Compex: Ankle Twist PreventionCYCLING
1h30 or 50min jogging
Compex: Capillarisation on Quads/CalvesWEEK 10WEEK 10REST JOGGING
30min
6 Straight Lines
Compex: Capillarisation x2 Quads/CalvesREST
Compex: Capillarisation x2 Quads/CalvesJOGGING
20min
10 Straight Lines
Compex: Capillarisation x2 Quads/CalvesREST
Compex: Capillarisation x2 Quads/CalvesREST RACE - 12 WEEK 70+KM TRAIL RUNNING PLAN
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12 WEEK 70+KM TRAIL RUNNING PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday WEEK 1WEEK 1REST MAS HILLY SESSION
30min Warm Up
12x 30s/30s
15min Relax
Compex: Training Recovery on Quads/CalvesENDURANCE
50min
5 Straight Lines
Compex: Strength 1 on QuadsREST
Compex: Ankle Twist PreventionENDURANCE HILLY
1h15
Compex: Strength 1 on QuadsTHRESHOLD HILLY SESSION
30min Warm Up
3x6min
15min Relax
Compex: Training Recovery on Quads/CalvesLONG RUN ENDURANCE-FARTLEK
1h30
Compex: Capillarisation on Quads/CalvesWEEK 2WEEK 2REST MAS HILLY SESSION
30min Warm Up
12x 45s/30s
15min Relax
Compex: Training Recovery on Quads/CalvesENDURANCE
1h10
5 Straight Lines
Compex: Strength 1 on QuadsREST
Compex: Ankle Twist PreventionENDURANCE HILLY
1h30
Compex: Strength 1 on QuadsTHRESHOLD HILLY SESSION
30min Warm Up
3x8min
15min Relax
Compex: Training Recovery on Quads/CalvesLONG RUN ENDURANCE-FARTLEK
2h30
Compex: Capillarisation on Quads/CalvesWEEK 3WEEK 3REST MAS HILLY SESSION
30min Warm Up
10x 60s/45s
15min Relax
Compex: Training Recovery on Quads/CalvesENDURANCE
1h15
5 Straight Lines
Compex: Strength 1 on QuadsREST
Compex: Ankle Twist PreventionENDURANCE HILLY
1h40
Compex: Strength 1 on QuadsTHRESHOLD HILLY SESSION
30min Warm Up
3x10min
15min Relax
Compex: Training Recovery on Quads/CalvesHILLY LONG RUN
4h00
Compex: Capillarisation on Quads/CalvesWEEK 4WEEK 4REST ENDURANCE
1h00
5 Straight LinesREST
Compex: Strength 1 on QuadsFARTLEK SESSION
1h00
Compex: Training Recovery on Quads/CalvesREST
Compex: Ankle Twist PreventionCYCLING/ENDURANCE
2h00/1h00LONG RUN ENDURANCE-FARTLEK
1h45
Compex: Capillarisation on Quads/CalvesWEEK 5WEEK 5REST MAS FLAT SESSION
30min Warm Up
2x (10x 30s/30)
15min Relax
Compex: Training Recovery on Quads/CalvesENDURANCE
1h15
6 Straight Lines
Compex: Strength 2 on Quads (1 cycle dynamic every 8 cycles)FARTLEK SESSION
1h00
Compex: Training Recovery on Quads/CalvesENDURANCE HILLY
1h40
Compex: Strength 2 on Quads (1 cycle dynamic every 8 cycles)ENDURANCE
1h30
6 Straight LinesHILLY LONG RUN
4h15
Compex: Capillarisation on Quads/CalvesWEEK 6WEEK 6REST MAS HILLY SESSION
30min Warm Up
12x 45s/30s
15min Relax
Compex: Training Recovery on Quads/CalvesENDURANCE
1h15
6 Straight Lines
Compex: Strength 2 on Quads (1 cycle dynamic every 8 cycles)REST
Compex: Ankle Twist PreventionENDURANCE 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/CalvesLONG RUN ENDURANCE-FARTLEK
2h30
Compex: Capillarisation on Quads/CalvesWEEK 7WEEK 7REST MAS HILLY SESSION
30min Warm Up
10x (70s/50s)
15min Relax
Compex: Training Recovery on Quads/CalvesENDURANCE
1h20
6 Straight Lines
Compex: Strength 2 on Quads (1 cycle dynamic every 4 cycles)REST
Compex: Strength 2 on QuadsENDURANCE 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/CalvesHILLY LONG RUN
5h00 OR RACE 40km max
Compex: Capillarisation on Quads/CalvesWEEK 8WEEK 8REST ENDURANCE
1h00
10x (70s/50s)
5 Straight Lines
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 2 on QuadsFARTLEK
1h10
Compex: Training Recovery on Quads/CalvesREST
Compex: Ankle Twist PreventionCYCLING/ENDURANCE
2h00/1h00LONG RUN ENDURANCE-FARTLEK
1h50
Compex: Capillarisation on Quads/CalvesWEEK 9WEEK 9REST MAS HILLY SESSION
40min Warm Up
10x (60s/45s)
15min Relax
Compex: Training Recovery on Quads/CalvesENDURANCE
1h15
Compex: Strength 2 on Quads - isometric contractionREST
Compex: Ankle Twist PreventionENDURANCE HILLY
1h45
Compex: Strength 2 on QuadsPYRAMID THRESHOLD HILLY SESSION
45min Warm Up
5m - 7m30 - 10m
15min Relax
Compex: Training Recovery on Quads/CalvesHILLY LONG RUN
5h00
Compex: Capillarisation on Quads/CalvesWEEK 10WEEK 10REST MAS
45min Warm Up
10x (70s/50s)
15min Relax
Compex: Training Recovery on Quads/CalvesENDURANCE
1h30
6 Straight Lines
Compex: Strength 2 QuadsREST
Compex: Ankle Twist PreventionENDURANCE HILLY
1h45
Compex: Strength 2 QuadsPYRAMID THRESHOLD HILLY SESSION
45min Warm Up
5m - 7m30 - 10m
15min Relax
Compex: Training Recovery on Quads/CalvesHILLY LONG RUN
2h15
Compex: Capillarisation on Quads/CalvesWEEK 11WEEK 11REST MAS FLAT SESSION
30min Warm Up
10x (30s/30s)
15min Relax
Compex: Training Recovery on Quads/CalvesREST
Compex: Strength 2 on QuadsENDURANCE
Compex: Ankle Twist PreventionFARTLEK
1h00
Compex: Training Recovery on Quads/CalvesREST CYCLING/JOGGING
1h30/50min
Compex: Capillarisation on Quads/CalvesWEEK 12WEEK 12REST JOGGING
30min
6 Straight Lines
Compex: Capillarisation x2 on Quads/CalvesJOGGING
Compex: Capillarisation x2 on Quads/CalvesREST
Compex: Capillarisation x2 on Quads/CalvesREST
Compex: Capillarisation x2 on Quads/CalvesREST RACE
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.
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.