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Trail Run Plan 2


Kyle Main

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No Ratings


4 Weeks

Plan Specs

running trail intermediate tss based

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Plan Description

4 week- part 2 of 3 plans preparing for a 60km plus trail event.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:38 hrs 3:30 hrs
0:49 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
8:38 hrs 3:30 hrs
0:49 hrs 1:00 hrs

Training Load By Week

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Sample Day 1


1h30 cross train workout (your choice)

Sample Day 2

Run (AE2. Aerobic Threshold)

Aerobic Threshold (AeT) Steady State.
BT: Wa m-up 10-15 minutes. Then on a mostly flat course run 45 minutes at 30 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and somewhat flat footstrike (not on heavily on heels or toes). Cool down in heart rate or pace zone 1 for the remaining portion of this session. If using a GPS device, afterwards check your Efficiency Factor (EF) on TrainingPeaks. EF should increase over time for workouts similar to this one. (This is best outdoors but may be done on a treadmill).

Sample Day 3

Run (hills)

20 min easy warm up in zone 1, 10 x 500m hill repeats, 1km easy cool down

Sample Day 3

Stretch & foam roll

20 min stretch & foam roll

Sample Day 4

Run (easy)

45 min easy run keep HR down

Sample Day 5

Run (long, tempo finish)

Long run, tempo finish. The first part of this run is a warm-up at heart rate zones 1-2. The last 8-13km are at next A-priority race goal pace. Walk 5 minutes for cool down. What was your goal-pace heart rate?

Sample Day 5

Stretch & foam roll

20 min stretch & foam roll

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