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Trail Running Series - VO2max Training

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Trail Running Series - VO2max Training

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

4 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 4-week focus on VO2max training for runners targeting an event from 10K to 30K.

The plan holds training volume relatively constant while focusing on developing your aerobic capacity with VO2max intervals. Your aerobic capacity, or VO2max, refers to the highest rate of oxygen transport by your body during maximal physical exertion. Think of this as your performance “ceiling.” By raising your ceiling, you will raise your overall fitness — including your ability to run faster over the distance of your event at an aerobic pace.

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).

Begin this plan about 4-6 weeks out from your target event, followed by 1-2 weeks of tapering prior to your goal event (use the coupon code at the end to access a free taper plan). Before beginning this plan, it is recommended that you’ve completed the endurance training plan and lactate threshold training plan — or the equivalent in training.

The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency, volume, and number of intervals 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 Stryd running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.

The plan includes an optional strength training program to supplement your running workouts.

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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Workout and Analyze

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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
03:39:00 01:30:00
Strength x4
01:27:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:39:00 01:30:00
Strength
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

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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