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Trail Running - 9-Month Training Plan for 10K to 30K Race Distances

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Trail Running - 9-Month Training Plan for 10K to 30K Race Distances

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

36 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 long-range trail running plan provides a full season training program to prepare you for your A-priority race at the end of the season. The plan is designed for runners targeting events from 10K to 30K.

The program’s progression follows the training principle of moving from the least specific physiology to most specific physiology for your racing distance.

The program begins with 9 weeks of Aerobic Base Conditioning to focus 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.

The program then moves into 12 weeks of Endurance Training to continue to develop training volume along with intensive aerobic endurance by incorporating steady state aerobic tempo training into the mix. This is followed by 9 weeks of Lactate Threshold training to raise your lactate threshold, which allows you to stay aerobic at faster speeds.

The program then progresses to 4 weeks of VO2max training to 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. The program ends with a 2-week taper prior to your target event.

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.

This training 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 months as you glean feedback from your training each week and adapt your training to your specific situation and goals. After all, no matter where you want to go, you must start from where you are. Start your training!

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
04:18:00 02:00:00
Strength x3
01:25:00 00:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
04:18:00 02:00:00
Strength
01:25:00 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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