Letting Go - Page 3
Transferring Your Road Miles to Trail Time
Matt Fitzgerald, author of, Run: The Mind-Body Method of Running by Feel, provides the numbers below to help you equate your workload on the roads and trails.
Chart A is based on a one-hour road run. For example, assuming the same run intensity as the road, on a hilly but not mountainous trail, you would only need to run for 48 minutes.
A.
| Trail Type | Percentage of road time | Trail time in minutes |
|---|---|---|
| Flat, groomed trails | 100 percent | 60 minutes |
| Hilly but not mountainous trails | 80 percent | 48 minutes |
| Mountainous trails with extreme elevation gain | 60 percent | 36 minutes |
Chart B provides an estimate for transferring total weekly road miles to total weekly trail time. These numbers are based on a 40-mile week at 9-minute per mile pace on the road.
B.
| Trail Type | Road weekly Miles | Trail Weekly Time |
|---|---|---|
| Flat, groomed trails | 40 | 6 hours |
| Hilly but not mountainous trails | 40 | 4 hours 48 minutes |
| Mountainous trails with extreme elevation gain | 40 | 3 hours 36 minutes |
TR