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Ashley Arnold November 18, 2011 TWEET COMMENTS 0

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 TypePercentage of road timeTrail 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


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