Adam HodgesAll plans by this Coach
This plan provides a 12-week focus on endurance training for trail runners. The training block is designed to be used in conjunction with the other Alp Fitness training blocks as you build and structure your own long-range training plan.
No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals.
If you’re racing distances from 10K to 30K, then start this plan after finishing the Aerobic Base Conditioning block (or the equivalent of early-season base training) and before moving into the Lactate Threshold Training, VO2max Training, and Race Taper. If you’re racing ultramarathons, then use this plan to build your race-specific volume prior to your final 2-3-week taper and after you’ve completed the previous training blocks earlier in the season. These progressions follow the training principle of moving from the least specific physiology to most specific physiology for your racing distance.
This 12-week plan assumes that you have a good aerobic base in your legs and helps develop your intensive aerobic endurance and improve lactate tolerance by incorporating steady state aerobic tempo training into the mix.
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 12 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 based on your target race distance and goals.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
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.Still have questions about this plan?