Distance-based plan ready

Night Serpent 5k

30 October 2026 · Eads, TN, US · Trail

Official race website not yet verified. Check the date source below before committing.

What TrailSplits knows

Beta training plan

Your 4-week training plan

The calendar-listed date and distance shape this generic plan. Verify the date before committing; vertical targets stay blank until course elevation is verified.

Compressed build

4 weeks are available instead of the normal 6. The plan stays conservative rather than cramming the missing weeks.

Keep the goal finish-focused and do not increase volume faster because the race is close.

Goal time?

Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.

The plan starts 5 October 2026, 1 weeks from now. Until then, easy running at your usual volume keeps you ready for week 1; the season planner can fill those weeks with base training.

Default starting point: 22 stable km/week, longest recent outing 5 km, 4 running days/week, aiming to finish well.

No connected training history is used. Unanswered details remain conservative assumptions.

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No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.

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Change only what you know. The preparation check and plan update immediately, without an account.

Stable recent km/weekTypical completed volume across 4–6 weeks. Longest recent outing

Your longest comfortable run lately, not a lifetime best. Recent consistencyStable load matters more than one unusually big week. GoalA performance goal needs a stronger demonstrated base. Running days availableCount days you can genuinely sustain. Experience at this distanceExperience changes how a short runway is interpreted. Current training statusThis answer is not saved. A generic plan cannot diagnose or clear a return to running.

Still being enriched: organizer date confirmation and course elevation or GPX. Future previews may use new evidence; kept copies remain unchanged.

Plan assumptions and limits

Unknown ascent (D+): the engine omits vertical targets rather than inventing them.
Only 4 weeks are available instead of the normal 12 weeks; this is a compressed, finish-focused build.
Generic planning guidance from race facts and stated training — not medical care or individual coaching.
In 1 of the 4 weeks the running fits in fewer than your 4 days with every run at least 20 minutes, so those weeks use fewer days; the others are rest days, or easy cross-training if you like.
Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.

Peak week17 km

Peak climbingPending course D+

Starts5 October 2026

Week 1: Build consistent easy running17.2 km; long run 3.5 km

Mon 5 OctRest
Rest or gentle mobility.
Tue 6 OctEasy hills + uphill strides
30 min (about 3.7 km). Start with 10 minutes easy on rolling terrain. Then 6 x 20 seconds uphill strides, strong but relaxed, walking back down between them. Finish with at least 10 minutes easy; the rest of the run is easy on the hills.
Thu 8 OctEasy run
55 min (about 6.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 10 OctLong run
30 min (about 3.7 km). Build relaxed time on feet at conversational effort.
Sun 11 OctRecovery run or hike
25 min (about 3.1 km). Keep this genuinely easy, or substitute an easy hike.

Week 2: Your longest runs, still at an easy effort17.4 km; long run 3.5 km

Mon 12 OctRest
Rest or gentle mobility.
Tue 13 OctEasy climbing: run-hike
45 min (about 5.4 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
Thu 15 OctEasy run
45 min (about 5.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 17 OctLong run
30 min (about 3.6 km). Use race-like terrain where practical, but keep the overall effort controlled.
Sun 18 OctRecovery run or hike
25 min (about 3 km). Keep this genuinely easy, or substitute an easy hike.

Week 3: Reduce fatigue while retaining a small intensity reminder9.3 km; long run 3 km

Mon 19 OctRest
Rest or gentle mobility.
Tue 20 OctShort race-effort reminder
30 min (about 3.7 km). Start with 10 minutes easy. Then 3 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Thu 22 OctEasy run
20 min (about 2.5 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 24 OctLong run
25 min (about 3.1 km). Keep this comfortable and finish with plenty in reserve.

Week 4: Arrive rested; avoid last-minute fitness work8 km before the race

Mon 26 OctEasy run
25 min (about 3.1 km). Keep this short and conversational. The goal is freshness, not fitness.
Wed 28 OctEasy pre-race run
25 min (about 3.1 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
Thu 29 OctOptional shakeout
15 min (about 1.8 km). Rest, or jog very easily if that reliably helps you feel better.
Fri 30 OctRace day
Run the 5 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Sat 31 OctPost-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Sun 1 NovOptional easy movement
Walk or move very easily only if it feels restorative. A return to running is individual.