Distance-based plan ready

The Universal Sole November Trail Challenge

Willow Springs, IL, US · Trail

12.9 km

Course day not recorded. Event: 21 November 2026

Organizer-confirmed event dates · checked Oct 2, 2026· Date source

Climb not known

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

Plan a season around this race

What TrailSplits knows

Beta training plan

Your 7-week training plan

The course day is not recorded; this preview uses the event's first day. Confirm your course's day before keeping a plan or booking travel.

Compressed build

6 weeks and 5 days are available instead of the normal 8. 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.

Default starting point: 22 stable km/week, longest recent outing 8 km, 4 running days/week, aiming to finish well.

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

My kept plans

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.

Calendar

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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: 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 6 weeks and 5 days 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.
Consecutive long trail outings are not established in your recent training. This plan keeps one main long outing with short easy sessions immediately around it; removed minutes are not made up. Race ambition and planned weeks do not establish this experience.
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 week26 km

Peak climbingPending course D+

Starts5 October 2026

Week 1: Build consistent easy running22.1 km; long run 8.5 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.
Workout steps · 30 min

Practise controlled climbing and recovery.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 20 sec — Fast but relaxed; no straining; uphill
3. Recovery: 1 min — Conversational running or walking; downhill
4. Work: 20 sec — Fast but relaxed; no straining; uphill
5. Recovery: 1 min — Conversational running or walking; downhill
6. Work: 20 sec — Fast but relaxed; no straining; uphill
7. Recovery: 1 min — Conversational running or walking; downhill
8. Work: 20 sec — Fast but relaxed; no straining; uphill
9. Recovery: 1 min — Conversational running or walking; downhill
10. Work: 20 sec — Fast but relaxed; no straining; uphill
11. Recovery: 1 min — Conversational running or walking; downhill
12. Work: 20 sec — Fast but relaxed; no straining; uphill
13. Cooldown: 13 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
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
70 min (about 8.6 km). Build relaxed time on feet at conversational effort.
Sun 11 OctRecovery run or hike
25 min (about 3.1 km). Short and easy on familiar, gentle terrain after the main outing. Rest or walk instead if sore or unusually tired; do not make up the minutes.

Week 2: Build consistent easy running23 km; long run 9 km

Mon 12 OctRest
Rest or gentle mobility.
Tue 13 OctEasy hills + uphill strides
35 min (about 4.2 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.
Workout steps · 35 min

Practise controlled climbing and recovery.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 20 sec — Fast but relaxed; no straining; uphill
3. Recovery: 1 min — Conversational running or walking; downhill
4. Work: 20 sec — Fast but relaxed; no straining; uphill
5. Recovery: 1 min — Conversational running or walking; downhill
6. Work: 20 sec — Fast but relaxed; no straining; uphill
7. Recovery: 1 min — Conversational running or walking; downhill
8. Work: 20 sec — Fast but relaxed; no straining; uphill
9. Recovery: 1 min — Conversational running or walking; downhill
10. Work: 20 sec — Fast but relaxed; no straining; uphill
11. Recovery: 1 min — Conversational running or walking; downhill
12. Work: 20 sec — Fast but relaxed; no straining; uphill
13. Cooldown: 18 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Thu 15 OctEasy run
55 min (about 6.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 17 OctLong run
75 min (about 9.1 km). Build relaxed time on feet at conversational effort.
Sun 18 OctRecovery run or hike
25 min (about 3 km). Short and easy on familiar, gentle terrain after the main outing. Rest or walk instead if sore or unusually tired; do not make up the minutes.

Week 3: Grow the long run; keep the other runs easy25 km; long run 10 km

Mon 19 OctRest
Rest or gentle mobility.
Tue 20 OctEasy climbing: run-hike
45 min (about 5.6 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
Thu 22 OctEasy run
45 min (about 5.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 24 OctLong run
80 min (about 10 km). Build relaxed time on feet at conversational effort.
Sun 25 OctRecovery run or hike
30 min (about 3.8 km). Short and easy on familiar, gentle terrain after the main outing. Rest or walk instead if sore or unusually tired; do not make up the minutes.

Week 4: Easier week: less running in total, the same number of easy runs21 km; long run 7.5 km

Mon 26 OctRest
Rest or gentle mobility.
Tue 27 OctEasy run + relaxed strides
25 min (about 3.1 km). Start with 10 minutes easy. Then 4 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Workout steps · 25 min

Practise relaxed coordination.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 20 sec — Fast but relaxed; no straining
3. Recovery: 1 min — Conversational running or walking
4. Work: 20 sec — Fast but relaxed; no straining
5. Recovery: 1 min — Conversational running or walking
6. Work: 20 sec — Fast but relaxed; no straining
7. Recovery: 1 min — Conversational running or walking
8. Work: 20 sec — Fast but relaxed; no straining
9. Cooldown: 10 min 40 sec — Conversational running or walking
Thu 29 OctEasy run
50 min (about 6.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 31 OctLong run
60 min (about 7.4 km). Build relaxed time on feet at conversational effort.
Sun 1 NovRecovery run or hike
35 min (about 4.3 km). Short and easy on familiar, gentle terrain after the main outing. Rest or walk instead if sore or unusually tired; do not make up the minutes.

Week 5: Your longest runs, still at an easy effort26 km; long run 10 km

Mon 2 NovRest
Rest or gentle mobility.
Tue 3 NovEasy climbing: run-hike
45 min (about 5.6 km). Climb at a conversational effort, power-hiking the steep parts, and descend with control. Time on hills, not a workout.
Thu 5 NovEasy run
50 min (about 6.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 7 NovLong run
80 min (about 9.9 km). Use race-like terrain where practical, but keep the overall effort controlled.
Sun 8 NovRecovery run or hike
35 min (about 4.3 km). Short and easy on familiar, gentle terrain after the main outing. Rest or walk instead if sore or unusually tired; do not make up the minutes.

Week 6: Reduce fatigue while retaining a small intensity reminder14 km; long run 4.5 km

Mon 9 NovRest
Rest or gentle mobility.
Tue 10 NovShort race-effort reminder
30 min (about 3.8 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.
Workout steps · 30 min

Practise controlled climbing and recovery.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 2 min — Controlled race effort; uphill
3. Recovery: 1 min — Conversational running or walking; downhill
4. Work: 2 min — Controlled race effort; uphill
5. Recovery: 1 min — Conversational running or walking; downhill
6. Work: 2 min — Controlled race effort; uphill
7. Cooldown: 12 min — Conversational running or walking
Use familiar, controllable downhill terrain; walking is valid. If descending is unfamiliar or leaves soreness, shorten it or choose easy running. Easy breathing does not establish low mechanical load.
Thu 12 NovEasy run
25 min (about 3.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 14 NovLong run
35 min (about 4.5 km). Keep this comfortable and finish with plenty in reserve.
Sun 15 NovRecovery run or hike
20 min (about 2.5 km). Short and easy on familiar, gentle terrain after the main outing. Rest or walk instead if sore or unusually tired; do not make up the minutes.

Week 7: Arrive rested; avoid last-minute fitness work7.8 km before the race

Tue 17 NovEasy run
25 min (about 3 km). Keep this short and conversational. The goal is freshness, not fitness.
Thu 19 NovEasy pre-race run
25 min (about 3 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
Fri 20 NovOptional shakeout
15 min (about 1.8 km). Rest, or jog very easily if that reliably helps you feel better.
Sat 21 NovRace day
Run the 12.9 km as planned: start controlled and use the fuelling and kit rehearsed in training.
Sun 22 NovPost-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.