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.

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).

The plan integrates mental skills training into your running workouts, and includes a strength training program to supplement the run training.

Begin this plan about 4-6 weeks out from your target event, followed by 1-2 weeks of tapering prior to your goal event (use the coupon code at the end to access a free taper plan). Before beginning this plan, it is recommended that you’ve completed the endurance training plan and lactate threshold training plan — or the equivalent in training.

The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency, volume, and number of intervals up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.

To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor. The Alp Fitness training zones are also compatible with running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.

No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals. Train smart!