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.
|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.
|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|