4-Day, 3-Night Camp (Beginner)
A 4-day, 3-night foundation camp for trail-running beginners. Below is the full schedule, daily nutrition plan and accommodation.
Training Program
Sample training content. The full 4-day, 3-night schedule is adjusted to each athlete's level.
Strength Training — 4 hours
Strength Training
Up Hill, Down Hill, Power Work — 5 hours
Technical Trail Running
Easy Morning Run — 1.5 hours
Nutrition Plan — 2–3 hours
Easy Run + Nutrition
Long Run 20k — 4–6 hours
Long Run
How to fuel your training days
Designed for high-intensity mountain training days — sustained energy and fast recovery
A three-phase eating rhythm for a 4–6 hour mountain training day. Morning carb loading → on-trail liquid fuelling → post-effort recovery window. Each phase keeps your energy locked in from first climb to last descent.
🌅 Launch Meal
1.5–2 hours before training- Thai sticky rice, 1.5 cups (~300g)
- 2 soft-boiled eggs
- 1 banana
- 300ml coconut water (natural electrolytes)
Low fibre, low fat — keeps your stomach calm on technical terrain
⛰️ On-Trail Fuel
During training (every 45–60 min)- Date energy balls, 2–3 pieces (glutinous rice + dates + pinch of salt)
- Sports drink / coconut water alternating
- Half a banana or dried mango
Eat solids on gentle uphills only — liquid-only on technical descents
🍚 Recovery Meal
Within 30 minutes of finishing- Thai fried brown rice + 150g stir-fried chicken breast
- Stir-fried greens (spinach or broccoli)
- 200ml turmeric milk (anti-inflammatory)
- 100g fresh pineapple (bromelain aids digestion)
~3:1 carb-to-protein ratio — rapid glycogen reload without slowing digestion
All ingredients are available at Chiang Mai night markets or supermarkets for 60–80 THB per meal. Camp will provide a daily recommended local restaurant list.
Ready to sign up? Let's talk.
Cohort sizes are limited. Reach out on WeChat to ask about dates and pricing.
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