Sunday, Mar 22, 2026
Trail 5K prepRun: tempo blocks (rolling) + strength A
Run
Str
Intensity
Mostly Z2; tempo segments Z3-Z4 when scheduled
Workout Segments
Warm-up
12 min
Easy jog
Tempo blocks
22 min
2×8 min tempo (RPE 6) / 3 min easy; use rolling terrain
Cool easy
21 min
Easy run; finish relaxed
Strength block A
20 min
See strength_exercises list; keep 1–2 reps in reserve (no grinding).
Strength Block A
Rear-foot elevated split squat
8/leg
DB or bodyweight; slow eccentric
Romanian deadlift
10
DB/KB; hinge, flat back
Standing calf raise
12
Full range
Side plank
35–45s/side
Ribs down
Equipment Needed
barbell/DB/KB or machines
running shoes (trail preferred)
Weather Alternatives
Run alternative:
Treadmill: match time; steady parts at 1–3% incline; hill reps at 4–8% incline.
Intensity Guide
RPE 1–10: 1–10. 2–3 very easy, 4–5 easy/steady, 6 tempo, 7 race effort, 8 hard, 9–10 maximal.
Zones: Z1 recovery, Z2 aerobic, Z3 tempo, Z4 threshold, Z5 VO2