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Trail Running Series - Endurance Training

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Trail Running Series - Endurance Training

Includes Structured Workouts

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

Learn More about Structured Workouts.


Adam Hodges

All plans by this Coach


12 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 plan provides a 12-week focus on endurance training for runners targeting an event from 10K to 30K.

The plan is part of the Alp Fitness trail running series designed to take you through a progression of training phases over a period of six months to prepare you for your goal event. The recommended progression through the series: Aerobic Base Conditioning (optional) > Endurance Training (12 weeks) > Lactate Threshold Training (8 weeks) > VO2max Training (4 weeks) > Taper (1-2 weeks).

The plan integrates mental skills training into your running workouts, and includes a strength training program to supplement the run training.

Begin this plan about 6 months out from your target event and follow it with the lactate threshold training plan and VO2max training plan before tapering. Before beginning this plan, it is recommended that you have a few months of running in your legs — if not, start with the aerobic base conditioning plan or the equivalent in training to ensure you’re ready to jump into this plan.

The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency, volume, and intensity of the workouts up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.

To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor. The Alp Fitness training zones are also compatible with running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.

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. Train smart!

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 x6
04:23:00 02:00:00
Strength x4
01:27:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:23:00 02:00:00
01:27:00 00:30:00
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

For me, endurance sports provide a way to explore the beauty of our world and learn about ourselves in the process. I offer coaching and 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., mountain running, fast-packing objectives). Learn more about my training approach at where you can also find articles and training guides 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.
  • 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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