Trail run, 10 km with 300–400 m elevation gain. Keep 80% in Zone 1–2, finish with 6×20s strides on flat trail.
You’re already adapted to trail volume; this consolidates aerobic fitness and terrain handling while adding light neuromuscular speed.
Full-body: deadlift 4×6, Bulgarian split squat 3×8/leg, chin-ups 3×max, kettlebell swing 3×15, plank 3×60s, banded hip walks 3×12 steps/side.
Targets running-specific strength and stability to support higher mileage and prevent knee/shin overload.
Progression run on rolling roads, 12 km: 6 km easy (Zone 2), then 4 km steady (Zone 3), 2 km easy cooldown.
Introduces controlled moderate intensity to prepare for marathon pace work without overloading early in the cycle.
Long trail run, 18 km with 500–600 m elevation gain, all Zone 1–2. Hike steep climbs.
Maintains your endurance base and trail climbing strength while keeping it aerobic to manage weekly fatigue.
Road ride, 2 hours Zone 1–2, cadence 85–95 rpm, include 4×5 min low-cadence hill efforts.
Aerobic conditioning without extra run impact; low-cadence work builds leg strength for climbing.
Full rest or 20 min yoga/mobility session.
Recovery after a high-volume weekend to ensure fresh legs for the week ahead.
Lower-body & core focus: front squat 4×6, single-leg RDL 3×8/leg, calf raises 3×20, side plank 3×45s/side, box jumps 3×8.
Supports downhill control, ankle stability, and running economy through power and core stability.
Trail intervals: 10 min easy warm-up, then 6×3 min uphill at Zone 3 effort, jog down for recovery, 10 min easy cool-down.
Introduces short, controlled climbing efforts to build specific strength and improve uphill running economy without overloading volume.
Full-body: trap bar deadlift 4×5, step-ups 3×10/leg, push-ups 3×12, kettlebell swing 3×15, farmer’s carry 3×20m.
Targets lower body power, hip stability, and grip/core strength for trail handling.
Moderate road run, 11 km: first 8 km easy Zone 2, final 3 km steady Zone 3.
Blends aerobic conditioning with light lactate threshold work to maintain speed endurance.
Long trail run, 20 km with 600–700 m elevation gain, mostly Zone 1–2, hike steepest sections.
Increases long-run duration for endurance development while practicing efficient hiking to manage load.
Road ride, 2.5 hrs Zone 1–2 with 5×5 min seated low-cadence climbs.
Extends aerobic time without additional run impact and builds climbing-specific muscular endurance.
Full rest or 20 min foam rolling and mobility.
Allows musculoskeletal recovery after high weekend volume.
Lower body focus: front squat 4×6, single-leg RDL 3×8/leg, calf raises 3×20, side plank 3×45s/side, box jumps 3×8.
Maintains leg power, ankle stability, and core strength for both trail and road running.
Easy trail run, 12 km with 300 m elevation gain, finish with 8×20s strides.
Aerobic conditioning on varied terrain plus short strides to keep neuromuscular sharpness.
Full-body: deadlift 4×5, Bulgarian split squat 3×8/leg, chin-ups 3×max, kettlebell swing 3×15, plank 3×60s.
Continues building structural resilience for sustained high-volume training.
Hill repeats: 10 min warm-up, 8×90s uphill at Zone 4 effort, jog down recovery, 10 min cool-down.
Improves climbing power and VO₂max without excessive mileage.
Long road run, 22 km at steady Zone 2 pace.
Builds sustained aerobic capacity and mental focus for road marathon preparation.
3 hr brisk hike with 800–1000 m elevation gain, carry light pack.
Develops aerobic endurance and leg strength with low injury risk.
Full rest or gentle yoga 20 min.
Promotes tissue recovery after weekend load.
Lower-body & plyo focus: split squat 3×8/leg, single-leg hop 3×10/leg, calf raises 3×20, medicine ball slams 3×12, side plank with leg lift 3×30s/side.
Reinforces explosive strength for trail running and improves ankle/knee stability.
Fartlek session: 10 min warm-up, 6×3 min at 10k effort with 2 min jog recovery, 10 min cool-down.
Adds variety and moderate-high intensity to maintain speed development without rigid intervals.
Full-body: deadlift 4×5, push press 3×8, step-ups 3×10/leg, kettlebell swing 3×15, plank with shoulder tap 3×40s.
Maintains total-body power and trunk stability to support running economy.
Easy trail run, 10 km Zone 1–2, focus on technical footwork.
Active recovery run that maintains trail skill while keeping load manageable.
Long trail run, 24 km with 800 m elevation gain, mostly Zone 1–2.
Peak October long run to solidify endurance base before increasing intensity in November.
2 hr easy ride, flat-to-rolling terrain, cadence 90 rpm.
Flushes legs, adds aerobic time without impact.
Full rest or light yoga 15–20 min.
Consolidates adaptation from highest-volume week of the month.
Lower-body strength maintenance: front squat 3×8, Romanian deadlift 3×8, calf raises 3×20, side plank 3×45s/side, box jump 3×8.
Maintains muscle function and resilience before entering the next training block.
Track session: 10 min warm-up, 8×400 m at 5k pace with 200 m jog recovery, 10 min cool-down.
Introduces speed-specific work for February 5k goal, developing leg turnover and running economy.
Full-body: trap bar deadlift 4×5, walking lunges 3×10/leg, push press 3×8, kettlebell swing 3×15, side plank with hip lift 3×12/side.
Maintains total-body strength while adding power for faster running.
Easy road run, 8 km Zone 1–2.
Facilitates recovery from speed session while adding low-impact aerobic time.
Long trail run, 20 km with 500–600 m elevation gain, all Zone 1–2.
Maintains trail endurance and climbing strength while staying aerobic.
Road ride, 2 hrs Zone 1–2, 5×4 min seated low-cadence climbs.
Supports aerobic development and leg strength with no run impact.
Full rest or gentle yoga/mobility 20 min.
Allows musculoskeletal system to recover after long weekend sessions.
Lower-body & plyo: front squat 3×8, single-leg RDL 3×8/leg, calf raises 3×20, box jumps 3×8, side plank 3×45s/side.
Combines strength and explosiveness for improved running power.
Tempo session: 12 km with middle 6 km at half marathon pace (Zone 3).
Builds sustained speed endurance for both 5k and marathon goals.
Full-body: deadlift 4×5, Bulgarian split squat 3×8/leg, chin-ups 3×max, kettlebell swing 3×15, plank with shoulder tap 3×40s.
Keeps key running muscles strong and injury-resistant.
Easy trail run, 10 km Zone 1–2 with 200 m gain.
Recovers from tempo work while maintaining trail agility.
Long road run, 22 km steady Zone 2.
Supports marathon endurance and efficient pacing.
3 hrs brisk hike, 700–900 m gain.
Builds climbing strength and aerobic endurance with low run impact.
Rest or light yoga 15–20 min.
Recovery to prepare for next training week.
Lower-body: split squat 3×8/leg, Romanian deadlift 3×8, calf raises 3×20, lateral band walks 3×12 steps/side, box jump 3×8.
Maintains lower-body stability and plyometric strength.
Track session: 12×300 m at slightly faster than 5k pace, 100 m jog recovery, full warm-up/cool-down.
Sharpens speed and improves running economy without excessive volume.
Full-body: deadlift 4×4, step-ups 3×10/leg, push-ups 3×12, kettlebell swing 3×15, side plank with reach 3×12/side.
Sustains total-body strength and core engagement.
Easy road run, 9 km Zone 1–2.
Adds low-intensity aerobic work to recover from interval day.
Long trail run, 21 km with 600 m gain, Zone 1–2.
Maintains trail-specific endurance during speed phase.
2 hrs Zone 1–2, include 6×4 min climbs.
Aerobic volume without additional run impact.
Rest day or 15 min stretching.
Full recovery before next microcycle.
Lower-body & plyo: front squat 3×8, single-leg hop 3×10/leg, calf raises 3×20, side plank 3×45s/side.
Maintains explosive power and stability for faster running.
Fartlek: 10 min warm-up, 8×2 min at 10k pace / 1 min jog, 10 min cool-down.
Mixes aerobic and speed work to develop versatility.
Full-body: deadlift 4×5, Bulgarian split squat 3×8/leg, chin-ups 3×max, kettlebell swing 3×15, plank 3×60s.
Reinforces running-specific muscle groups to prevent injury.
Easy trail run, 8 km Zone 1–2, focus on downhill control.
Promotes active recovery and downhill technical skill.
Long road run, 20 km steady Zone 2.
Supports sustained aerobic output and marathon pacing.
2.5 hrs brisk hike, 600–800 m gain.
Maintains climbing endurance without excessive run volume.
Rest or light yoga 20 min.
Allows recovery before next week’s harder interval set.
Lower-body: front squat 3×8, Romanian deadlift 3×8, calf raises 3×20, lateral band walks 3×12/side.
Preserves lower-body strength and stability.
Track: 5×1000 m at 10k pace, 400 m jog recovery, full warm-up/cool-down.
Extends sustained speed capacity and improves VO₂max.
Full-body: deadlift 4×5, step-ups 3×10/leg, push press 3×8, kettlebell swing 3×15, plank 3×60s.
Keeps neuromuscular strength high in speed phase.
Easy road run, 8 km Zone 1–2.
Active recovery after interval session.
Long trail run, 18 km with 500 m gain, Zone 1–2.
Combines endurance and technical skill in a controlled effort.
2 hrs steady Zone 1–2 spin.
Final aerobic session of the month without extra run load.
Full rest or gentle yoga/mobility 20 min.
Allows recovery from weekend long run and hiking volume.
Lower-body: back squat 3×8, single-leg RDL 3×8/leg, calf raises 3×20, lateral band walks 3×12/side, box jumps 3×8.
Maintains leg strength and adds explosive work for 5k speed.
Track: 6×800 m at 5k pace, 400 m jog recovery, full warm-up/cool-down.
Improves VO₂max and specific 5k pace tolerance.
Full-body: trap bar deadlift 4×5, Bulgarian split squat 3×8/leg, push press 3×8, plank with reach 3×12/side, kettlebell swing 3×15.
Builds total-body strength for stability and power.
Easy road run, 9 km Zone 1–2.
Adds aerobic volume while aiding recovery from intervals.
Long trail run, 20 km with 500–600 m gain, Zone 1–2.
Preserves trail endurance and climbing ability.
Brisk hike or treadmill incline walk, 2 hrs Zone 1–2.
Replaces cycling with low-impact endurance while engaging climbing muscles.
Rest day or gentle stretching 15 min.
Facilitates recovery after long weekend sessions.
Lower-body: front squat 3×8, step-ups 3×10/leg, calf raises 3×20, single-leg hops 3×8/leg, side plank 3×45s/side.
Blends strength and plyometrics for better running economy.
Tempo run: 11 km with middle 5 km at 10k pace (Zone 3).
Improves sustained speed and lactate threshold.
Full-body: deadlift 4×5, Bulgarian split squat 3×8/leg, chin-ups 3×max, kettlebell swing 3×15, plank with shoulder tap 3×40s.
Builds overall power and core stability.
Easy trail run, 10 km Zone 1–2 with 200 m gain.
Low-intensity aerobic session to recover from tempo work.
Long road run, 22 km steady Zone 2.
Builds aerobic endurance for both 5k and marathon prep.
Brisk hike or treadmill incline walk, 2.5 hrs.
Adds endurance without extra run impact.
Rest day or 15 min mobility.
Start of cutback week to absorb training.
Lower-body: goblet squat 3×10, single-leg RDL 3×8/leg, calf raises 3×20, step-ups 3×10/leg.
Lighter load to maintain movement patterns during cutback.
Fartlek: 8×1 min at 5k pace / 90 sec jog recovery, 10 min warm-up/cool-down.
Keeps speed stimulus with reduced volume.
Upper-body/core: push-ups 3×12, inverted row 3×10, side plank 3×40s/side, kettlebell swing 3×12.
Maintains strength while allowing legs to recover.
Easy run, 8 km Zone 1–2.
Light aerobic stimulus before weekend long run.
Long trail run, 18 km with 400 m gain, Zone 1–2.
Keeps endurance without pushing volume in cutback week.
Brisk hike 1.5 hrs.
Gentle endurance session to close cutback week.
Full rest.
Post-cutback recovery before final pre-January build.
Lower-body: front squat 3×8, Romanian deadlift 3×8, calf raises 3×20, box jump 3×8, side plank 3×45s.
Reloads leg strength after recovery week.
Track: 5×1000 m at 10k pace, 400 m jog recovery.
Sharpens aerobic power and speed endurance.
Full-body: deadlift 4×5, step-ups 3×10/leg, chin-ups 3×max, kettlebell swing 3×15, plank 3×60s.
Maintains total strength with compound lifts.
Easy trail run, 9 km Zone 1–2.
Supports aerobic conditioning while recovering from intervals.
Long road run, 24 km steady Zone 2.
Extends endurance in preparation for January marathon-specific block.
Treadmill incline walk, 2 hrs Zone 1–2.
Keeps endurance high without adding run impact.
Rest day.
Allows recovery before final speed session of the year.
Lower-body: front squat 3×8, single-leg RDL 3×8/leg, calf raises 3×20, side plank 3×45s/side.
Keeps lower-body strength stable before entering January build.
Tempo + strides: 8 km steady Zone 2, 6×100 m strides at 3k pace.
Finishes the year with light quality to stay sharp into the next training phase.
Full-body: deadlift 4×5, Bulgarian split squat 3×8/leg, chin-ups 3×max, kettlebell swing 3×15, plank 3×60s.
Post-holiday restart to reinforce total-body strength.
Easy trail run, 9 km Zone 1–2 with 150 m gain.
Smooth re-entry run to ease into January volume.
Long trail run, 22 km with 600 m gain, Zone 1–2.
Maintains climbing strength and trail endurance.
Treadmill incline walk, 2 hrs Zone 1–2.
Adds low-impact aerobic load in place of winter cycling.
Full rest or light yoga 20 min.
Allows recovery from weekend long sessions.
Lower-body: front squat 3×8, single-leg RDL 3×8/leg, calf raises 3×20, lateral band walks 3×12/side, box jumps 3×8.
Improves leg power and single-leg stability.
Track: 8×400 m at 3k pace, 200 m jog recovery, full warm-up/cool-down.
Boosts speed economy and neuromuscular sharpness.
Full-body: trap bar deadlift 4×5, Bulgarian split squat 3×8/leg, push press 3×8, plank with reach 3×12/side.
Maintains total-body strength while adding overhead pressing.
Tempo run: 12 km with middle 6 km at 10k pace.
Raises lactate threshold and sustained speed.
Long road run, 24 km steady Zone 2.
Extends aerobic capacity on flat terrain.
Brisk hike, 2 hrs.
Maintains aerobic volume with low joint stress.
Rest day.
Full recovery to absorb prior weeks’ work.
Lower-body: goblet squat 3×10, single-leg hop 3×8/leg, calf raises 3×20, side plank 3×40s/side.
Lightened load to accommodate a harder run week.
Track: 5×1000 m at 5k pace, 400 m jog recovery.
Sharpens race-specific speed tolerance.
Full-body: deadlift 4×5, chin-ups 3×max, kettlebell swing 3×15, push press 3×8.
Keeps strength stimulus balanced with speed work.
Easy run, 10 km Zone 1–2.
Aids recovery between intensity days.
Long trail run, 20 km with 500 m gain.
Keeps trail strength and endurance sharp.
Treadmill incline walk, 2 hrs.
Maintains low-impact endurance.
Rest day or light stretching 15 min.
Starts cutback week for recovery before February.
Lower-body: step-ups 3×10/leg, calf raises 3×20, side plank 3×40s/side.
Keeps activation without heavy loading.
Fartlek: 6×2 min at 10k pace / 90 sec jog recovery.
Maintains speed without overloading before race prep.
Upper-body/core: push-ups 3×12, inverted rows 3×10, kettlebell swing 3×12.
Keeps upper body engaged while legs recover.
Easy run, 8 km Zone 1–2.
Short aerobic run before weekend endurance.
Long road run, 20 km Zone 2.
Keeps base endurance in cutback week.
Brisk hike, 1.5 hrs.
Low-impact closure to cutback week.
Rest day before final sharpening block.
Allows recovery before high-intensity week.
Lower-body: front squat 3×8, Romanian deadlift 3×8, calf raises 3×20, side plank 3×45s.
Final heavy leg session before race month.
Track: 6×800 m at 5k pace, 400 m jog recovery.
Race-specific interval sharpening.
Full-body: deadlift 4×5, Bulgarian split squat 3×8, chin-ups 3×max, kettlebell swing 3×15.
Maintains total strength while balancing speed work.
Easy run, 8 km Zone 1–2.
Keeps aerobic activity light before weekend efforts.
Long trail run, 18 km with 400 m gain.
Keeps trail legs active without overreaching before February peak.
Brisk hike, 1.5 hrs on mixed terrain.
Low-impact aerobic load to open race month without fatigue.
Rest day.
Full rest before final race sharpening.
Lower-body: goblet squat 3×10, calf raises 3×20, side plank 3×40s/side.
Light strength session to keep legs primed without fatigue.
Track: 6×400 m at slightly faster than 5k pace, 200 m jog recovery.
Neuromuscular sharpening ahead of race.
Upper-body/core: push-ups 3×12, inverted rows 3×10, kettlebell swing 3×12.
Maintains core and upper body engagement during taper.
Easy run, 5 km Zone 1–2.
Flushes legs and maintains rhythm before race.
RACE DAY: 5k road race, full warm-up and cool-down.
Primary February performance target.
Rest day after race.
Full rest to recover from race effort.
Light full-body: deadlift 3×5, push press 3×8, plank 3×40s.
Reintroduces lifting post-race without overload.
Easy run, 8 km Zone 1–2.
Gentle re-entry into running after race.
Upper-body/core: pull-ups 3×max, dips 3×10, side plank 3×40s/side.
Maintains strength without leg fatigue.
Fartlek: 10×1 min at 10k pace / 1 min jog.
Rebuilds turnover and speed after recovery.
Long trail run, 20 km with 500 m gain.
Keeps trail strength and aerobic endurance for April goal.
Treadmill incline walk, 1.5 hrs.
Adds low-impact aerobic volume.
Rest day.
Recovery after weekend long efforts.
Lower-body: front squat 3×8, Romanian deadlift 3×8, calf raises 3×20.
Builds leg strength and durability.
Track: 5×1000 m at 10k pace, 400 m jog recovery.
Improves aerobic power and sustained pace.
Full-body: deadlift 4×5, push press 3×8, chin-ups 3×max.
Maintains total-body strength for running economy.
Tempo run: 10 km with middle 5 km at 15–20 sec slower than 10k pace.
Raises lactate threshold for sustained efforts.
Long road run, 22 km steady Zone 2.
Builds aerobic base on flat terrain.
Brisk hike, 1.5 hrs.
Supports endurance with low-impact work.
Rest day.
Prevents overtraining in final winter month.
Lower-body: goblet squat 3×10, single-leg hop 3×8, calf raises 3×20.
Strengthens legs while keeping load moderate.
Fartlek: 8×2 min at 10k pace / 90 sec jog recovery.
Maintains turnover without heavy load.
Full-body: deadlift 3×5, push-ups 3×12, kettlebell swing 3×15.
Keeps total-body strength in maintenance mode.
Easy run, 8 km Zone 1–2.
Gentle load before weekend trail effort.
Long trail run, 18 km with 400 m gain.
Maintains trail readiness heading into March.
Rest day.
Recovery from weekend volume and strength preservation.
Lower-body: front squat 4×6, walking lunges 3×12/leg, single-leg hop 3×8.
Improves trail climbing strength and stability.
Tempo run: 12 km with 6 km at Zone 3–4.
Builds lactate threshold for sustained race pace.
Upper-body/core: pull-ups 4×max, dips 4×12, side plank 4×40s/side.
Supports posture and efficiency during long runs.
Trail intervals: 8×3 min uphill Z4 / easy downhill recovery.
Develops climbing strength and VO₂max for race terrain.
Long trail run, 22 km with 800 m gain.
Extends endurance for April race while simulating elevation.
Road ride, 2.5 hrs Zone 2.
Low-impact endurance building and aerobic capacity maintenance.
Rest day.
Ensures freshness for quality midweek sessions.
Lower-body: deadlift 4×5, step-up with knee drive 3×10/leg, calf raises 3×20.
Improves leg drive and durability for descents.
Progression run: 14 km starting Z2, finishing Z3–4.
Teaches pace control and strong finishes.
Upper-body/core: push press 4×8, inverted rows 3×12, hanging knee raises 3×15.
Enhances core stability for technical trails.
Short hill sprints: 10×20 sec max effort uphill / walk back.
Boosts leg power and running economy.
Long trail run, 24 km with 900 m gain.
Builds aerobic and muscular endurance under trail-specific stress.
Road ride, 3 hrs Zone 2.
Adds long aerobic load without impact stress.
Rest day.
Allows recovery from high-volume weekend.
Lower-body: Bulgarian split squat 3×10/leg, kettlebell swing 3×15, single-leg balance hops 3×8/leg.
Reinforces unilateral stability and power.
Tempo intervals: 4×8 min at Z3 / 2 min jog recovery.
Boosts sustained climbing pace efficiency.
Upper-body/core: chin-ups 3×max, dips 3×12, plank with shoulder tap 3×20.
Maintains posture under long-duration trail load.
Mixed terrain run, 12 km Z2–3.
Steady aerobic effort with varied terrain adaptation.
Long trail run, 26 km with 1000 m gain.
Longest pre-taper trail run before April race.
Endurance ride, 3 hrs Zone 2.
Maintains aerobic base without pounding legs.
Rest day.
Key recovery before final load week.
Lower-body: goblet squat 3×12, jump squat 3×8, calf raises 3×20.
Prepares legs for last long run push.
Steady run, 14 km Z2.
Keeps aerobic conditioning without high intensity.
Upper-body/core: push-ups 4×12, inverted rows 4×10, side plank 3×40s/side.
Final upper-body maintenance before taper month.
Short hill sprints: 8×20 sec / walk back.
Keeps leg power sharp into April.
Long trail run, 28 km with 1100 m gain.
Peak long run for April race readiness.
Endurance ride, 2.5 hrs Zone 2.
Finishes block with aerobic volume without run impact.
Rest day.
Recovery before April taper.
Full-body light: goblet squat 3×10, push press 3×8, plank 3×40s.
Keeps strength without adding fatigue before race month.
Trail tempo run: 8 km with 4 km at Zone 3–4 on rolling terrain.
Keeps legs sharp and maintains threshold fitness without excess fatigue.
Light mobility & core: bodyweight squats 3×15, side plank 3×30s/side, band pull-aparts 3×15.
Maintains stability and mobility without causing soreness before race.
Easy run, 6 km Z1–2.
Promotes blood flow and keeps legs loose before race day.
Rest day with light walking/stretching.
Full recovery before race day.
RACE DAY: 30 km trail race with 1000m+ elevation.
Peak event — execute pacing, nutrition, and gear strategy rehearsed in training.
Complete rest.
Essential recovery after race effort.
20 min foam rolling + gentle yoga.
Aids recovery and restores range of motion post-race.
Easy run, 5 km Z1.
First light jog post-race to stimulate recovery.
Easy trail run, 8 km Z1–2.
Gentle return to trails without stressing the system.
Light full-body: goblet squat 3×10, push-ups 3×12, plank 3×30s.
Reintroduces strength work with minimal load.
Steady run, 10 km Z2.
Builds back aerobic conditioning post-race.
Tempo run, 6 km at Zone 3.
Reintroduces controlled intensity after recovery phase.
Endurance ride, 2 hrs Z2.
Low-impact aerobic volume post-race.
Lower-body: step-ups 3×12/leg, hip thrusts 3×12, side plank 3×30s/side.
Rebuilds lower-body strength after race recovery.
Trail run, 12 km Z2.
Steady trail mileage to resume regular training rhythm.
Fartlek: 6×2 min Z4 / 2 min easy.
Sharpens speed without overloading.
Endurance ride, 2.5 hrs Z2.
Maintains aerobic base and variety in training.
Full-body circuit: goblet squat, push-up, band row, plank — 3 rounds.
General strength maintenance before new training phase.
Steady run, 10 km Z2.
Smooth aerobic effort to bridge into next block.
Upper-body/core: pull-ups 3×max, dips 3×10, side plank 3×40s.
Finishes month with core and posture work.
Marathon pace run: 10 km with 6 km at target marathon pace.
Final tune-up to reinforce target pace and feel before the race.
Rest or 30 min gentle walk.
Prepares body for final long run before taper.
Long run: 20 km Z1–2, flat to rolling route.
Last substantial long run before marathon, keeping intensity low.
Full-body mobility and activation: band walks, light squats, core planks.
Keeps muscles activated without creating fatigue.
Easy run: 6 km Z1.
Maintains aerobic readiness without adding stress.
Short marathon pace refresher: 5 km with 3 km at race pace.
Keeps neuromuscular memory for target pace.
Rest day.
Full rest before marathon.
ROAD MARATHON: 42.2 km at target pace (3:30 goal).
Key road event of the year — focus on pacing and nutrition execution.
30 min foam rolling and gentle yoga.
Aids post-marathon recovery.
Easy run: 5 km Z1.
Gentle return to movement post-race.
Easy trail run: 8 km Z1–2.
Begins to reintroduce trail movement after road focus.
Lower body + core: step-ups, glute bridges, side planks.
Rebuilds strength after marathon recovery phase.
Fartlek: 8×1 min Z4 / 90s easy.
Reintroduces short, fast efforts to rebuild speed.
Trail long run: 15 km Z2.
Gradual long run progression back towards trail volume.
Endurance ride: 2 hrs Z2.
Adds aerobic volume without increasing run load.
Steady road run: 12 km Z2.
Smooth aerobic work to maintain road efficiency.
Trail run: 10 km with last 3 km at Z3 uphill effort.
Starts rebuilding climbing strength for September trail race.
Lower body + core: Bulgarian split squat 3×10/leg, single-leg RDL 3×8/leg, step-ups 3×12, side planks 3×45s/side.
Targets single-leg strength and stability for technical trail running.
Hill repeats: 8×2 min Z4 uphill / jog back recovery.
Builds climbing power and aerobic capacity for sustained ascents.
Easy trail run: 10 km Z1–2, rolling terrain.
Aerobic conditioning while keeping fatigue low after hill session.
Long trail run: 20 km, 800–1000 m gain, Z1–2, hike steep climbs.
Progressive long run to extend time on feet and elevation adaptation.
Full rest or 30 min stretching.
Recovery after long trail run to support adaptation.
Full-body: deadlift 3×6, push-up 3×12, kettlebell swing 3×15, plank 3×60s.
Maintains balanced strength for trail stability and posture.
Uphill tempo: 4×8 min steady uphill (Z3) / jog down recovery.
Builds sustained climbing endurance for long race ascents.
Easy road run: 8 km Z1–2.
Low-impact aerobic run to keep volume steady.
Long trail run: 22 km, ~1000 m gain, Z1–2.
Extends endurance base with a focus on time on feet and terrain adaptation.
Rest or easy walk.
Recovery after high-elevation long run.
Lower-body power: jump squats 3×8, box step-ups 3×12/leg, calf raises 3×20.
Enhances explosive power for technical climbs.
Hill sprints: 10×30s Z5 uphill / walk back recovery.
Develops fast-twitch strength and improves running economy.
Easy trail run: 12 km Z1–2.
Steady aerobic conditioning on mixed terrain.
Long trail run: 24 km, ~1200 m gain, Z1–2.
Pushes endurance and elevation adaptation ahead of peak summer training.
Full rest or mobility session.
Supports recovery and prevents overtraining.
Core and stability: single-leg balance 3×30s, bird dogs 3×12, hollow holds 3×30s.
Reinforces stability for uneven terrain.
Moderate long climb: continuous 40-min uphill at Z3, jog down.
Simulates sustained climbs you'll face in the September race.
Easy road run: 10 km Z1–2.
Keeps aerobic base without overloading climbing muscles.
Long trail run: 26 km, ~1300 m gain, Z1–2.
Big endurance and elevation day to close the month.
Rest day.
Essential recovery to start July strong.
Lower-body and core: walking lunges 3×12/leg, weighted step-ups 3×10, plank to side plank 3×30s each side.
Maintains leg and core strength for uphill drive and downhill control.
Hill intervals: 10×2 min Z4 uphill / jog down recovery.
Builds climbing power and improves VO₂max.
Long trail run: 24 km, 1200 m gain, Z1–2.
Extends endurance and vertical adaptation.
Medium-long trail run: 16 km, 700 m gain, Z1–2.
Back-to-back long runs to build fatigue resistance.
Full rest.
Allows full recovery after heavy weekend volume.
Full-body: deadlift 3×6, goblet squat 3×10, pull-ups 3×max, side planks 3×40s.
Maintains overall strength for trail stability.
Uphill tempo: 3×12 min at Z3 on steady climb / jog down recovery.
Builds sustained climbing endurance.
Easy trail run: 10 km Z1–2.
Keeps volume steady while promoting recovery.
Long trail run: 26 km, 1400 m gain, Z1–2.
Increases time on feet and elevation for race simulation.
Medium-long trail run: 18 km, 800 m gain, Z1–2.
Continues back-to-back loading for endurance under fatigue.
Lower-body focus: single-leg press 3×10, calf raises 3×20, hanging knee raises 3×12.
Targets lower-leg strength for uphill propulsion.
Hill sprints: 12×45s Z5 uphill / walk down recovery.
Develops explosive climbing ability.
Easy trail run: 12 km Z1–2.
Maintains aerobic base with low intensity.
Long trail run: 28 km, 1500 m gain, Z1–2.
Longest run of the month for endurance and vertical adaptation.
Medium-long trail run: 20 km, 900 m gain, Z1–2.
Final back-to-back weekend before recovery week.
Full-body light: bodyweight squats 3×15, push-ups 3×15, bird dogs 3×12/side.
Reduced load to promote recovery.
Easy run: 8 km Z1.
Active recovery run to absorb previous weeks' load.
Trail run: 10 km, 400 m gain, Z1–2.
Keeps trails in the mix during recovery week.
Medium-long trail run: 16 km, 600 m gain, Z1–2.
Light long run to maintain endurance without overloading.
Full rest.
Ends recovery week to prepare for August build.
Full rest.
Recovery after July’s vertical build week.
Lower-body focus: Bulgarian split squats 3×10/leg, calf raises 3×20, weighted step-ups 3×10/leg.
Targets climbing and descending strength.
Core and upper body: pull-ups 3×max, push-ups 3×15, plank 3×45s.
Maintains overall strength and core stability.
Hill intervals: 8×3 min Z4 uphill / jog down recovery.
Builds climbing power and aerobic capacity.
Medium-long trail run: 20 km, 900 m gain, Z1–2.
Back-to-back endurance effort to simulate race fatigue.
Lower-body: deadlift 3×6, goblet squat 3×12, side planks 3×40s/side.
Supports power and stability for technical trails.
Full-body: step-ups 3×12, push press 3×10, bird dogs 3×12/side.
Balances upper and lower body work for posture and endurance.
Ultra-simulation: 32 km trail, 1800 m gain, Z1–2. Practice race-day nutrition and pacing.
Longest training run before race; tests fueling and gear.
Technical trail run: 16 km, 700 m gain, Z1–2.
Second day of back-to-back long runs for fatigue resistance.
Uphill tempo: 3×15 min Z3 on steady climb / jog down recovery.
Improves sustained climbing ability.
Easy trail run: 10 km Z1–2.
Maintains aerobic base and supports recovery.
Long trail run: 28 km, 1500 m gain, Z1–2.
Final major vertical effort before taper.
Downhill repeats: 6×3 min fast downhill / easy hike up.
Trains eccentric strength for steep descents.
Moderate long trail run: 20 km, 800 m gain, Z1–2.
Keeps endurance up while starting to reduce load.
Full rest.
Facilitates recovery for final prep week.
Easy trail run: 8 km Z1.
Light aerobic activity during taper.
Short trail run: 6 km Z1–2.
Keeps legs fresh while minimizing fatigue.
Light mobility + activation: band walks 2×15/side, glute bridges 2×15, single-leg balance 2×30s/side.
Keeps key muscles activated without adding fatigue.
Race-pace intervals: 6×3 min Z3–4 uphill / jog down recovery.
Last moderate-intensity climbing session before taper deepens.
Long easy trail run: 18 km, 800 m gain, Z1–2.
Final longer endurance session before race week.
Short race-pace pickup: 4×2 min Z3 on trail, full recovery between.
Keeps neuromuscular system sharp without adding load.
Pre-race shakeout: 5 km Z1 with 3×20s strides.
Loosens legs and primes them for race day.
RACE: 40 km trail, ~3300 m gain.
Key goal event — execute pacing, fueling, and hydration strategy.
Full rest or light walking.
Initial recovery after race effort.
Gentle 30-min mobility + foam rolling + 20-min easy walk.
Promotes circulation and tissue repair.
Easy flat run: 6 km Z1.
First short jog back to movement post-race.
Easy run: 8 km Z1–2.
Gently reintroduces running volume after race recovery.
Trail run: 10 km, 300 m gain, Z1–2.
Keeps aerobic fitness while staying in low stress mode.