At Top Of The Trail, trail and ultra runners typically train across a range of intensities, from easy recovery runs to high-intensity efforts, each stimulating specific physiological adaptations.
Training Plan Structure
Our training plans are typically 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.
Individualization
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.
Intensity Prescription
We commonly use a Rating of Perceived ExertionPerceived exertion describes how hard an effort feels to an athlete at a given moment. It reflects the… More (RPEPerceived exertion describes how hard an effort feels to an athlete at a given moment. It reflects the… More) scale to prescribe intensity, a simple method where effort corresponds to a 1-10 scale, with 10 being maximal. Maintaining the prescribed intensity is crucial for optimal training stimulus, fatigue management, and recovery.
Key Workouts
Each workout type has a specific purpose. Staying within the prescribed intensity ensures that the purpose is achieved.
Recovery is essential, which is why it is the first workout on the list.
The weekly frequencies shown in the table are guidelines and will be adjusted based on the athlete’s fitness, circumstances, goals, and training phase or training block. Athletes usually do not perform all intensity types every week.
Workout Details
Recovery (RC)
Rest and recovery are essential elements of any successful training program. Training disrupts homeostasis, causing tissue microdamage, nervous system and mental fatigue, and glycogen depletion. The body requires a certain level of relative rest to repair, restore, 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 (also called easy runs) are low-intensity sessions designed to promote recovery rather than build fitness. They are typically short (around 20–60 minutes, though this can vary depending on the athlete) and should be performed at a very relaxed effort—“you can’t go too easy.” Choose terrain that minimizes mechanical stress, such as flat or smooth surfaces, but terrain matters less than maintaining an easy effort. Walking or very easy jogging is acceptable, especially when fatigue is high.
Endurance Runs (ER)
Endurance runs are designed to build aerobic endurance and develop your aerobic base. Run at a steady, controlled pace where you can still speak in full sentences, with slightly elevated breathing. You can perform endurance runs on roads, trails, or a treadmill. The priority is maintaining a consistent aerobic effort, regardless of terrain. On hills, avoid pushing the intensity—slow down or hike if needed to keep the effort in the right range. This is where intensity discipline becomes important. Endurance runs can range from shorter sessions to very long efforts lasting several hours. The longer the run, the more important it becomes to control intensity. Avoid drifting into an “in-between” intensity—the so-called grey zone—where the effort sits between defined training zones and fails to serve a clear training purpose.
Steady-state Runs (SSR)
Steady-state runs sit between endurance runs and threshold workouts. They are harder than endurance runs, but not hard enough to be considered tempo or threshold training. SSRs are performed at a controlled, moderately hard effort (RPE 6–7), where speaking is limited to short phrases. The effort should feel sustainable, but requires focus to maintain. The goal of SSRs is to raise your sustainable output—the pace or effort you can maintain for long periods—without accumulating excessive fatigue. SSR is a precision zone that requires strict intensity discipline. If the effort drifts too high, the session becomes a threshold workout; if it drifts too low, it becomes an endurance run. SSRs are a key tool for bridging the gap between general aerobic training and race-specific efforts.
Endurance runs (ER) focus on controlled aerobic work, while steady-state runs (SSR) are performed at a higher, more demanding effort to raise sustainable output.
Tempo Runs (TR)
Tempo runs—threshold runs—are run at a challenging but comfortably hard effort (RPE 8) near the lactate threshold (LT2). These workouts offer several key physiological benefits, including an increased lactate threshold, improved lactate utilization, greater capacity to buffer hydrogen ions (acidosis), and enhanced mental fortitude. Training at this intensity leads to significant fitness gains, but it is important to note that these workouts require more recovery.
Running Intervals (RI)
Running intervals—VO2max intervals—are high-intensity exercises demanding a very high effort (RPE 9-10). They must be performed at an intensity close to your VO2max (90+% of VO2max) to be effective. RIs can be completed on roads, a running track, or a 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)
A long run is primarily defined by duration, not intensity. Most long runs are performed at endurance intensity, often at the lower end of the endurance range, especially when duration, terrain, heat, or accumulated fatigue are high. Some shorter 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 surge between trees, jog to lampposts, or perform tempo runs uphill, creating a challenging and engaging workout with a unique rhythm.
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