Learn more about the Alp Fitness training zones in the “Guide to Using Training Zones” and Alp Fitness training plans in the “Guide to Creating Your Training Plan.”
Winter Training
XC Ski Training for Runners
Are you a runner who likes to get on the Nordic trails during the winter? This training plan provides a 16-week program to help you transition from fall running to winter cross-country skiing and then back to spring running. Whether you skate ski, classic ski, or do a combination of both, this plan will help you maximize your winter training to build your overall fitness during snow season and give your running a head start come spring.
Trail Running Series
Complete 24-Week Training Plan for 10K to Half Marathon
This plan provides a comprehensive 24-week training program for runners who are targeting events from 10K to the half-marathon distance. The program’s progression moves from Endurance Training (12 weeks) > Lactate Threshold Training (8 weeks) > VO2max Training (3 weeks) > Taper (1 week).
Trail Running Series – Aerobic Base Conditioning
This aerobic base conditioning running plan provides the starting point for all subsequent training you will do. Are you a runner looking to start up your training again after some time off? Start here. Are you a newer runner looking to establish a strong aerobic base before moving into more advanced training? Start here. Are you a runner beginning your training for a target event several months away? Start here with the ABCs of endurance training: Aerobic Base Conditioning.
Trail Running Series – Endurance Training
This plan provides a 12-week focus on endurance training for runners targeting an event from 10K to 30K. The plan is part of the Alp Fitness trail running series designed to take you through a progression of training phases over a period of six months to prepare you for your goal event. The recommended progression through the series: Aerobic Base Conditioning (optional) > Endurance Training (12 weeks) > Lactate Threshold Training (8 weeks) > VO2max Training (4 weeks) > Taper (1-2 weeks).
Trail Running Series – Lactate Threshold Training
This plan provides an 8-week focus on lactate threshold training for runners targeting an event from 10K to 30K. The plan holds training volume relatively constant while focusing on intervals at or below your lactate threshold. The purpose of this training phase is to raise your lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
Trail Running Series – VO2max Training
This plan provides a 4-week focus on VO2max training for runners targeting an event from 10K to 30K. The plan holds training volume relatively constant while focusing on developing your aerobic capacity with VO2max intervals. Your aerobic capacity, or VO2max, refers to the highest rate of oxygen transport by your body during maximal physical exertion. Think of this as your performance “ceiling.” By raising your ceiling, you will raise your overall fitness — including your ability to run faster over the distance of your event at an aerobic pace.
Ultra Running Series
Complete 24-Week Training Plan for 50K to 50 miles
This plan provides a comprehensive 26-week training program for runners with at least four years of training experience who are targeting an event from 50K to 50 miles. The program’s progression follows the training principle of moving from the least specific physiology to most specific physiology for your racing distance, progressing from VO2max Training (4 weeks) > Lactate Threshold Training (8 weeks) > Endurance Training (12 weeks) > Taper (2 weeks).
Ultra Running Series – VO2max Training
This plan provides a 4-week focus on VO2max training for runners with at least four years of training experience who are targeting an event from 50K to 50 miles. The plan holds training volume relatively constant while focusing on developing your aerobic capacity with VO2max intervals. Your aerobic capacity, or VO2max, refers to the highest rate of oxygen transport by your body during maximal physical exertion. Think of this as your performance “ceiling.” By raising your ceiling, you will raise your overall fitness — including your ability to run faster over the distance of your event at an aerobic pace.
Ultra Running Series – Lactate Threshold Training
This plan provides an 8-week focus on lactate threshold training for runners with at least four years of training experience who are targeting an event from 50K to 50 miles. The plan holds training volume relatively constant while focusing on intervals at or below your lactate threshold. The purpose of this training phase is to raise your lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
Ultra Running Series – Endurance Training
This plan provides a 12-week focus on endurance training for runners with at least four years of training experience who are targeting an event from 50K to 50 miles. The plan is arranged into three 4-week training blocks. The first block focuses on intensity rather than volume with two key aerobic tempo runs per week. The second block begins to build the duration of your long runs while cutting back to one aerobic tempo run per week. The final block focuses on increasing volume, including the duration of back-to-back long runs to achieve the ultrarunning minimum/maximum guideline for events from 50K to 50 miles — targeting at least 6 hours per week over 3 weeks starting 6 weeks prior to your target event.
Swimming
Swim Training to Improve Your Form and Aerobic Base
Are you a triathlete or fitness swimmer without a swim background looking to improve your stroke mechanics as you build your swimming fitness? This plan is designed specifically for you. Whether you are training for your first triathlon or looking to improve your form and fitness in the water.
Masters Swim Training
Masters swim programs have grown in popularity since the first National Masters Swimming Championships were held in 1970. Whether you swim for fitness or train to compete, this training plan provides you with a 12-week Masters Swimming program with six workouts per week plus an optional drill-based form session that can be done on the scheduled recovery day each week.
