Atelier le 8 du col de la croix

A figure-of-eight circuit with the perfect topography for progressing in nature! This short, easy route is also perfect for discovering trail running with the whole family, in a very pleasant setting.

Tips from the coaches of the Courir à Nyons club for playing with the terrain:

- The first 2 km phase starts on a single-track followed by zigzagging hills, a descent (watch out for rocks!) and a flat section rising then falling. Here you can alternate between different paces, following the terrain, or use markers to force yourself to speed up or slow down on predetermined sections. You can also do this first loop at endurance or race pace.

- The second part begins with a steep single-track hill where you can alternate between running and brisk walking. This section lends itself well to pole work. Alternatively, you can complete the climb as quickly as possible and continue at this pace on the descent back to the starting point. Last variation: attack in a chair position (against a tree) for 20 or 30'', then go fast up the hill before coming back down slowly. On both the descent and the final gentle ascent, you can practise varying your pace, watching where you put your feet and looking ahead, or taking it easy again.

Workshop plus points:

This is a trail that can also be run at a leisurely pace to discover trail running with all its specific features condensed into this short distance: flat, uphill, 4x4 track, road, single-track, gravel, at any speed you like. There's a superb view of the Ventoux, Cougoir, Angèle and the Gapençais.

It's a great circuit to take advantage of the coolness, as there's a three-degree difference from the center of Nyons...