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intermediate trail half marathon training

v1

A 12-week progressive training program for trail runners focusing on vertical gain, technical skills, and periodized recovery.

Available
trail-runninghalf-marathonenduranceperiodization

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install intermediate trail half marathon training and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Baseline and Set Zones

    • Identify the user's current fitness level and target race date.
    • Use compute_hr_zones to establish Zone 2 (Easy/Aerobic) and Zone 4 (Threshold) parameters, as the program relies on effort-based pacing (RPE) and heart rate zones.

  2. Phase 1: Base Building (Weeks 1-4)

    • Use create_week to initialize the first block.
    • Weekly Structure:
      • Tuesday: Hill repeats (Short, quick steps on climbs).
      • Wednesday/Sunday: Zone 2 Easy Aerobi/Recovery runs.
      • Thursday: Tempo/Steady state (Controlled discomfort).
      • Friday: Strength focusing on glutes, calves, and single-leg stability.
      • Saturday: Long Trail Run (Progression: 6mi -> 7mi -> 8mi).
    • Week 4 (Deload): Reduce total mileage to 60-70% of Week 3. Use create_workout to replace intervals with easy aerobic efforts.

  3. Phase 2: Strength & Vertical (Weeks 5-8)

    • Increase vertical gain to match the target race profile (50–250 ft/mile).
    • Long Run Progression: Build from 8mi to 12mi.
    • Technical Cues: Update workouts with cues: "Lean into hills," "Use power hikes on steep sections," and "Scan terrain for the line of least resistance."
    • Week 8 (Deload): Reduce volume to 70% of Week 7; focus on mobility.

  4. Phase 3: Peak & Taper (Weeks 9-12)

    • Week 9-10: Peak long runs at 13-14 miles to ensure endurance on technical terrain.
    • Week 11: Taper volume down to 10 miles for the long run.
    • Week 12: Race Week. Minimize intensity; focus on "freshness."
    • Neuromuscular Stimulus: Add 2-3 sessions of "strides" (15–30 sec fast running) to Tuesday and Thursday workouts using add_exercise.

  5. Tracking & Overload Levers

    • Monitor progress via Weekly Volume (target peak 35-54 miles), Vertical Gain (Rolling/Hilly/Very Hilly), and Longest Run duration.
    • Remind the user using remember that trail pace is variable; prioritize RPE over flat-road splits.

  6. Technical Skill Integration

    • Embed specific cues into Saturday trail runs:
      • Downhill: "Short, quick steps; don't overstride."
      • Uphill: "Eyes 5-10ft ahead."
      • General: "Run the effort, not the watch."