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Trail Running 8-week Base Plan

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Trail Running 8-week Base Plan


Cascade Endurance

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8 Weeks

Plan Description

This plan is designed for beginner to intermediate runners looking to develop a base of mileage and strength in the pre-season before starting a more specific race plan.

Previous experience should include running 15-20 miles per week and completing 4-5 sessions of training each week.

Athletes are encouraged to use a heart rate monitor but the workouts describe monitoring intensity by perceived effort, as well. Access to a gym or minimally-stocked strength facility is also helpful.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:49:00 03:00:00
Day Off x2
—— ——
Strength x2
01:52:00 01:00:00
Other x1
00:20:00 00:20:00
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:49:00 03:00:00
Day Off
—— ——
01:52:00 01:00:00
00:20:00 00:20:00
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Cascade Endurance

Cascade Endurance

Endurance coaching and strength training for the mountains. We coach trail runners, ultrarunners, skiers, climbers, and mountain enthusiasts of all abilities to reach their goals through personalized training.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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