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This 4 week training plan is for the intermediate / competitive recreational athlete aiming to complete a 21km trail running event. You should be able to run 15km comfortably on trails with a weekly volume of 60-70km. The plan is tailored for the time crunched athlete, meaning weekdays are used for shorter intensity sessions while weekends are used for the longer endurance session. Furthermore, there is only 1 session per day so you have time to do your other life obligations.

This training plan is designed with many years working with professional athletes, and experience as a former athlete. The sessions are carefully selected with discussion with world class trail runner, with 2 European championships medals, CCC record, and many more victories. 

✅ This plan includes:
🔹4 weeks of structured training
🔹Structured workout with targeted heart rate zones.
🔹Specific workout targeting the demands of trail running
🔹Strength training including instruction videos
🔹Information guides regarding equipment and nutrition for race day.
🔹Coach support on e-mail (jonatan@engdahlcoaching.com)

📋Plan structure:
🔹3 week build followed by 1 week taper 
🔹7 training days
🔹Weekly volume 7-8 hrs
🔹Clear and easy target zones per session using the Norwegian intensity scale model as reference. 

🟢 Low intensity (i1/i2) – 55-80% of maximal HR – easy endurance

🟡 Moderate intensity (i3) – 81-87% of maximal HR – Threshold training

🔴 High intensity (i4/i5) – 87-95% of maximal HR – VO2max training

– If you don’t know your maximal heart rate, the transition between i3-i4 is considered to be the upper boundary of your lactate threshold.

📅 Ideal start:

🔹4 weeks before your event.