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Training Plans

Do I need a heart rate monitor?

No, a heart rate monitor is not required. But if you use one, the structured workouts in the plans designate intensity using the Friel running heart rate zones. Even when using a heart rate monitor, you should learn to judge the different workout intensity levels "by feel." To target and monitor your training intensity, workout descriptions will designate one of five intensity levels, or “running gears,” that you can judge based on breathing rate and talking ability while running (in addition to using heart rate as a guide).

Training Intensities Explained (click to enlarge)

Can I use a running power meter?

Yes, a power meter for running, such as the Stryd foot pod, is another tool to help you gauge intensity. If you use Stryd, workout descriptions (but not the structured workouts) designate which Stryd power zone to target.

Keep in mind that a running power meter works best on fairly flat and consistent non-trail surfaces — for example, when running on the track or road.

Trail running involves four disciplines — running on the flats, running uphill, hiking uphill, and running downhill — and, if using a Stryd power meter, you will need to determine your power zones for each of those disciplines.

Even when using a power meter (and/or a heart rate monitor), you should learn to judge the different workout intensity levels "by feel." To target and monitor your training intensity, workout descriptions will designate one of five intensity levels, or “running gears,” that you can judge based on breathing rate and talking ability while running (in addition to using power and/or heart rate as a guide).

Training Intensities Explained (click to enlarge)

What do you mean by training intensities, or "running gears"?

To target your training and monitor your training intensity, the plans use the following intensity levels. Each level can be correlated with heart rate and/or power, which can be a useful guide as you train. But you should also learn to judge these effort levels "by feel," based on breathing rate and talking ability.

1. "STORYTIME EFFORT" FOR RECOVERY

Think of this as "storytime" nose-breathing effort. You should be able to comfortably breathe through your nose and tell a story to someone running next to you. Breathing is barely above walking breathing rate. This will correspond to Zone 1 if you're using the Friel heart rate zones or Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 4-5 ("easy").

2. "CONVERSATIONAL EFFORT" FOR ENDURANCE WORK

Think of this as a "conversational" nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you. Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT). This corresponds to Zone 2 if you're using the Friel heart rate zones or Zones 1-2 ("easy to moderate") if you're using the Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 5-6 ("moderate").

3. "COMFORTABLY HARD" EFFORT FOR AEROBIC TEMPO WORK

Think of this as a "comfortably hard" nose-breathing effort. You should still be able to breathe through your nose, but your ability to talk will be limited to 2-3 sentences at a time. Breathing is deep and labored. This is above your aerobic threshold (AeT) which, in contrast, involves a "conversational" nose-breathing effort. Your steady state aerobic tempo effort corresponds to Zone 3 if you're using the Friel heart rate zones or Zones 2-3 ("moderate to threshold") if you're using the Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 7 ("hard").

4. "COMFORTABLY HARD" EFFORT FOR LACTATE THRESHOLD WORK

Think of this as a "comfortably hard" nose-breathing effort. Below your lactate threshold (LT), you should still be able to breathe through your nose, but your ability to talk will be limited to 2-3 sentences at a time. Breathing is deeper and more labored than during steady state aerobic tempo work. As you approach and cross over your lactate threshold (LT), your nose-breathing gives way to mouth-breathing. You may be able to say 5-7 words at a time, but will need to breathe through your mouth. Your lactate threshold effort corresponds to Zones 4-5a if you're using the Friel heart rate zones or Zone 3 ("threshold") if you're using the Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 8-9 ("hard to very hard").

5. "UNCOMFORTABLY HARD" EFFORT FOR VO2MAX WORK

Think of this as an "uncomfortably hard" mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths. Your VO2max effort corresponds to Zone 5b if you're using the Friel heart rate zones or Zone 4 ("interval") if you're using the Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 10 ("extremely hard").

Training Intensities Explained (click to enlarge)

What are the training blocks (vs. long-range plans)?

Each training block focuses on a designated periodization phase in the overall training year. This allows you to choose the specific training focus you need to target based on where you're at in relation to your target event.

The training blocks include:

Aerobic Base Conditioning, which focuses on the development of extensive aerobic endurance along with the supporting structures you’ll need for more advanced training.

Endurance Training, which focuses on building volume and developing intensive aerobic endurance with steady state aerobic tempo runs.

Lactate Threshold Training, which focuses on raising your lactate threshold to allow you to stay aerobic at faster speeds.

VO2max Training, which focuses on developing your aerobic capacity to raise your performance "ceiling."

Race Taper, which provides the final few weeks of decreasing volume and intensity to help you rest and sharpen for your event.

Which blocks should I use to train for trail races up to 30K?

Ideally, you will use all of the blocks, only at different times of the year.

When training for trail events up to 30K or even up to the marathon distance, use this progression to move through the training blocks:

  1. Aerobic Base Conditioning
  2. Endurance Training
  3. Lactate Threshold Training
  4. VO2max Training
  5. Race Taper
How do I use the training blocks for ultramarathon training?

If you have been running for at least a few years and are training for an ultramarathon, use this progression to move through the training blocks:

  1. Aerobic Base Conditioning
  2. VO2max Training
  3. Lactate Threshold Training
  4. Endurance Training
  5. Race Taper

This is based on the training principle of moving from the least specific physiology to most specific physiology for your racing distance.

What are the long-range plans (vs. the individual training blocks)?

The long-range plans use the building blocks as the basis for the plans, ordering the training phases according to the principle of moving from the least specific physiology to most specific physiology for your racing distance.

The 9-month training plan for race distances up to 30K uses this progression: Aerobic Base Conditioning → Endurance Training → Lactate Threshold Training → VO2max Training → Race Taper.

The 9-month training plan for ultramarathons uses this progression: Aerobic Base Conditioning → VO2max Training → Lactate Threshold Training → Endurance Training → Race Taper. During the Endurance Training phase, the ultramarathon plans use back-to-back long runs during the maximum volume period leading up to your target event.

Do the plans include strength training?

Yes, the individual training blocks (except the Race Taper) and the long-range training plans include an optional strength training program.

Trail & Ultra Running – Training Blocks

Each of these training blocks focuses on a distinct training phase. Put together these training blocks to structure your own personalized training plan based on your target event or races. 

Trail Running – Aerobic Base Conditioning – 9-Week Training Block

This aerobic base conditioning trail running plan provides the starting point for all subsequent training you will do. Are you a runner looking to start up your training again after some time off? Start here. Are you a newer runner looking to establish a strong aerobic base before moving into more advanced training? Start here. Are you a runner beginning your training for a target event several months away? Start here. This 9-week plan helps you lay the foundation for your training ahead by focusing 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.

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Photo of a trail runner

 

Trail Running – Endurance Training – 12-Week Training Block

This plan provides a 12-week focus on endurance training for trail runners. The plan assumes that you have a good aerobic base in your legs and helps develop your intensive aerobic endurance and improve lactate tolerance by incorporating steady state aerobic tempo training into the mix.

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Runner in the mountains

Trail Running – Lactate Threshold Training – 9-Week Training Block

This plan provides a 9-week focus on lactate threshold training for trail runners. This 9-week plan helps raise your lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.

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Trail runner

Trail Running – VO2max Training – 4-Week Training Block

This plan provides a 4-week focus on VO2max training for trail runners. 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.

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Trail Running – Race Taper – 3-Week Training Block

You’ve done the training — your fitness is “in the bank” — and now it’s time to ensure you arrive at the starting line fresh and sharp. This 3-week training block provides a blueprint to help you shape your own race taper. If you’ve gone through the Alp Fitness training block progression, then use the coupon code found in the Endurance Training, Lactate Threshold Training, or VO2max Training plans to add this plan to your calendar at no cost.

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Trail & Ultra Running – Full Season Training Plans

The following plans put together the training blocks to provide a full season training program to prepare you for your target event at the end of the season.

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

This long-range trail running plan provides a full 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.

Photo of a female trail runner

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. The program ends with a 2-week taper prior to your target event.

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Trail Running – 9-Month Ultra Running Training Plan for 50K to 50M Race Distances

This long-range trail running plan provides a full season program to prepare you for your A-priority race at the end of the season. The plan is designed for ultrarunners targeting events from 50K to 50M.

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

Photo of a trail runner

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 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. The program then progresses into 9 weeks of Lactate Threshold training to raise your lactate threshold, which allows you to stay aerobic at faster speeds.

The final culminating phase involves 12 weeks of Endurance Training to ramp up your training volume and develop your intensive aerobic endurance by incorporating steady state aerobic tempo training into the mix. The program culminates in a 3-week taper prior to your target event. 

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Multisport Training

Long Course Triathlon Base Training (20 weeks) + Race Taper (4 weeks) with Strength Training

Photo of a triathlete getting ready to swim

This plan provides a complete blueprint to help triathletes develop their endurance base in preparation for a target event with a 1.2-mi swim, 56-mi bike, and 13.1-mi run. Olympic distance triathletes can also use the plan by reducing the duration of the weekly long bike and long run sessions according to their needs. It assigns volume based on training hours and intensity based on heart rate training zones. The plan provides instructions and workouts to determine your individualized training zones, so no prior knowledge is needed. 

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Swim Training to Improve Your Form and Aerobic Base

Are you a triathlete or fitness swimmer without a swim background looking to improve your stroke mechanics as you build your swimming fitness? This plan is designed specifically for you. Whether you are training for your first triathlon or looking to improve your form and fitness in the water. 

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Masters Swim Training (6 workouts + 1 drill session per week)

Masters swim programs have grown in popularity since the first National Masters Swimming Championships were held in 1970. Whether you swim for fitness or train to compete, this training plan provides you with a 12-week Masters Swimming program with six workouts per week plus an optional drill-based form session that can be done on the scheduled recovery day each week. 

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More Training Plans

For more training plans, view the full Alp Fitness training plan catalogue on TrainingPeaks.

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