Trail Running 8-week Base Plan

Average Weekly Training Hours 07:01
Training Load By Week
Average Weekly Training Hours 07:01
Training Load By Week

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.

Sample Day 1
0:20:00
Foam Rolling routine

Follow our description of some good foam rolling techniques:

https://www.youtube.com/watch?v=ONOr8Z3Qjm8&feature=youtu.be

Sample Day 2
1:00:00
Strength I: Core/Stability

This workout will target your deep abdominal (core) musculature, and help train your hip strength to bolster stability on each leg and prepare you for more robust strength training to come.

WARMUP:
- 10min on treadmill or elliptical, very easy effort

CORE STRENGTH:
- 3 circuits of below exercises, 10 reps for each exercise (unless otherwise dictated)
- End each set with a 20-30sec front plank on forearms
- Make sure to draw navel in toward spine (like you're sucking in a gut) to ensure you engage core musculature and not place strain on lower back
EXERCISES: 
- Side plank (work up to 30sec each side)
- Push ups (from knees if needed)
- Kayakers
- Windshield wipers
- Up/downs 
- Bridge

STABILITY: 3 circuits of:
- Single leg RDL: 10 reps, each leg
https://www.youtube.com/watch?v=NKVI6RkMARs&feature=youtu.be

- Box Step-up (no added weight): 10 reps, each leg (make sure to place foot far enough forward on box such that you weight the on-box foot at the heel when stepping up; lower slowly back down)
https://www.youtube.com/watch?v=MTPa-Of3iHY&feature=youtu.be

- Star Touches: Not a high-exertion exercise but will initiate good hip stabilizing. Make sure not to "hitch" your hip (the guy in the below video does a bit): this occurs which your hip drops down on one side or the other. 4 touches each leg

https://www.youtube.com/watch?v=j7rcoWkGcms

Sample Day 2
0:30:00
3mi
30min run

Run for 30min at a conversational pace on mellow terrain (urban paths, trails, etc - emphasis should be on consistent running at increasing speed for the effort) - you should be able to comfortably speak in full sentences.

Sample Day 3
0:45:00
4.5mi
45min run

Run on mellow terrain for 45min at conversational pace.

Sample Day 5
1:00:00
Strength I: Core/Stability

This workout will target your deep abdominal (core) musculature, and help train your hip strength to bolster stability on each leg and prepare you for more robust strength training to come.

WARMUP:
- 10min on treadmill or elliptical, very easy effort

CORE STRENGTH:
- 3 circuits of below exercises, 10 reps for each exercise (unless otherwise dictated)
- End each set with a 20-30sec front plank on forearms
- Make sure to draw navel in toward spine (like you're sucking in a gut) to ensure you engage core musculature and not place strain on lower back
EXERCISES: 
- Side plank (work up to 30sec each side)
- Push ups (from knees if needed)
- Kayakers
- Windshield wipers
- Up/downs 
- Bridge

STABILITY: 3 circuits of:
- Single leg RDL: 10 reps, each leg
https://www.youtube.com/watch?v=NKVI6RkMARs&feature=youtu.be

- Box Step-up (no added weight): 10 reps, each leg (make sure to place foot far enough forward on box such that you weight the on-box foot at the heel when stepping up; lower slowly back down)
https://www.youtube.com/watch?v=MTPa-Of3iHY&feature=youtu.be

- Star Touches: Not a high-exertion exercise but will initiate good hip stabilizing. Make sure not to "hitch" your hip (the guy in the below video does a bit): this occurs which your hip drops down on one side or the other. 4 touches each leg

https://www.youtube.com/watch?v=j7rcoWkGcms

Sample Day 6
1:30:00
8mi
Long Run

Run at conversational pace; really make sure to keep the effort low-moderate today for the longer duration.

Use varied trail terrain with good climbs; walk when your effort starts climbing too high to keep in the correct intensity range.

Aim for 1500' of elevation gain.

Sample Day 7
0:30:00
3mi
30min run

Run this workout at conversational heart rate on rolling trail terrain

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.