At Top Of The Trail, trail and ultra runners typically train across all intensities, from easy recovery runs to high-intensity efforts, each stimulating specific physiological adaptations.
Recovery is essential, which is why it is the first workout on the list and it will be included in your training program.
Our training plans are structured into distinct phases or blocks, each with a dedicated focus on a particular fitness aspect (e.g., base building, endurance, lactate threshold, VO2max). This structured approach systematically improves overall performance by addressing different training needs at various stages.
We individualize training plans based on factors such as age, fitness level, training history, and possible limitations. This includes adjusting each block’s overall intensity, workout frequency, and volume to meet your specific needs and goals.
The weekly frequencies in the table are suggestions and will be adjusted based on the athlete’s current fitness, circumstances, training goals, and the specific training block. The numbers are not set in stone.
Workout Details
RPE stands for Rating of Perceived Exertion, an indicator of intensity.
Recovery (RC)
Rest and recovery are essential elements of any successful training program. Training disrupts the body’s homeostasis, causing micro-damage, especially in high-intensity activities like running. The body requires a certain level of relative rest to repair this damage, adapt, and improve. Depending on the intensity of the training, recovery can take hours, days, or, in extreme cases, weeks. Our training programs incorporate dedicated recovery sessions, utilizing active and passive recovery methods.—Find out why Rest & Recovery are The Secret Weapon of Training.
Recovery Runs (RR)
Recovery runs are relatively short runs designed to boost recovery, mainly by increasing blood flow. Stay relaxed and take it super easy—not harder than RPE 2-3. Recovery runs are best done on non-challenging, flat terrain like roads, tracks, or trails. Walking is perfectly acceptable if you don’t feel like running.
Easy Runs (ER)
Easy runs are all about taking it easy and staying relaxed. Keep a pace where you can chat (“forever pace”, RPE 3-4). You can run ERs on roads, tracks, trails, or a treadmill. Remember, the key is to keep it easy, even when going uphill. Don’t be afraid to slow down or walk if you need to. It’s super important to keep the intensity in check—we call this intensity discipline!
Steady-state Runs (SSR)
Steady-state runs are at a demanding aerobic pace while keeping you below lactate threshold intensity (LT2). They are easier than tempo runs but more challenging than easy runs (ERs). Run SSRs at RPE 5-6. This level of intensity builds a strong aerobic engine.
Tempo Runs (TR)
Tempo runs—threshold runs—are run at a challenging but comfortably hard effort (RPE 7) near the lactate threshold (LT2). These workouts offer several key physiological benefits, including an increased lactate threshold, an improved ability to utilize lactate as fuel, a greater capacity to buffer acidosis (hydrogen ions), and enhanced mental fortitude. Training at this intensity leads to significant fitness gains, but it is important to note that these workouts require a more extended recovery period.
Running Intervals (RI)
Running intervals—VO2max intervals—are high-intensity exercises demanding significant effort (RPE 9). They must be performed at an intensity close to your VO2max to be effective. RIs can be completed on any terrain or treadmill, yet running them on inclines or uphill increases the workload and allows you to reach the target intensity faster. RIs are crucial for improving VO2max by increasing stroke volume, maximizing cardiac output, expanding plasma volume, and enhancing muscle capillarization.
Workout Variations
The above key running workouts can be modified or combined to create the following workouts.
Long Runs (LR)
Long runs are typically long easy runs (ERs) or steady-state runs (SSRs), and can sometimes be a combination of both. They are not a separate category of run. LRs may include tempo blocks (TRs) or running intervals (RIs).
Fartlek Runs (FR)
Fartlek runs are dynamic workouts that blend easy running with spontaneous bursts of varying intensity. Unlike structured interval training, fartleks encourage a playful approach, often dictated by the environment. Runners might sprint between trees, jog to lampposts, or perform tempo runs uphill, creating a challenging and engaging workout with a unique rhythm.
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