Browse More Plans

Trail Running - VO2max Training - 4-Week Training Block

Browse More Plans

Trail Running - VO2max Training - 4-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

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 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 or even up to the marathon, then start this plan after finishing the Lactate Threshold Training block and before moving into your Race Taper. If you’re racing ultramarathons, then use this plan after you’ve completed the Aerobic Base Conditioning (or equivalent) and before moving into the Lactate Threshold block. 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 develop your aerobic capacity by focusing on intensity rather than volume. 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.

An optional strength training program is included to supplement your running workouts. The plan assigns running workouts based on training time, 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 based on your target race distance and goals.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

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

Still have questions about this plan?
$19.00 - Buy Now