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Trail Running - Aerobic Base Conditioning - 9-Week Training Block

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Trail Running - Aerobic Base Conditioning - 9-Week Training Block

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Adam Hodges

All plans by this Coach

Length

9 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This aerobic base conditioning trail running plan provides the starting point for all subsequent training you will do. Are you a runner looking to start up your training again after some time off? Start here. Are you a newer runner looking to establish a strong aerobic base before moving into more advanced training? Start here. Are you a runner beginning your training for a target event several months away? Start here with the ABCs of endurance training: Aerobic Base Conditioning.

If you’re racing distances from 10K to 30K or even up to the marathon, then progress from this plan to the Endurance Training block, then to the Lactate Threshold Training block, then to the VO2max Training block, and finally to the Race Taper. If you’re racing ultramarathons, then progress from this plan to the VO2max Training block, then to the Lactate Threshold Training block, then to the Endurance Training block, and finally to the Race Taper. These progressions follow the training principle of moving from the least specific physiology to most specific physiology for your racing distance.

This 9-week plan helps you lay the foundation for your training ahead by focusing on the development of extensive aerobic endurance along with the supporting structures you’ll need for more advanced training. Extensive aerobic endurance allows you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source.

An optional strength training program is included to supplement your running workouts. The plan assigns running volume based on training hours, which can be adjusted up or down depending on your personal starting point and rate of progression.

To target and monitor your training intensity, you will be provided with descriptions for five key intensity levels, or “running gears,” that you can judge based on breathing rate and talking ability while running. Each level can also be correlated with heart rate, running power, and rating of perceived exertion — and the structured workouts are compatible for use with a heart rate monitor — but you are encouraged to learn to judge these effort levels "by feel" even if using these other tools.

By the end of the 9 weeks, you will be ready to move into one of the other training blocks offered by Alp Fitness, and instructions at the end of the plan will help you determine where to go next to continue your training.

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
03:18:00 01:30:00
Strength x4
01:47:00 00:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:18:00 01:30:00
Strength
01:47:00 00:40:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Adam Hodges

Alp Fitness

I offer training plans for those seeking personal growth through self-defined challenges, whether those involve races (e.g., 50K trail runs, winter triathlons) or solo adventures (e.g., fast-packing, mountaineering objectives). Learn more about my training approach at alpfitness.com where you can also find additional videos and articles to help you train smart.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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