BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Oman by UTMB Old Capital Trail 30K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-24-effort-legend@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260824 SUMMARY:ℹ️ Effort Legend DESCRIPTION:Use these labels across the plan:\n\nEASY (conversational): re laxed breathing\; you can talk normally.\nMODERATE (steady): you can speak short phrases\; controlled effort.\nHARD (controlled): focused breathing\ ; used for short intervals only.\n\nOptional sessions are labeled "(option al)".\n\n👇 PLAN:\nhttps://trailsplits.com/races/oman-by-utmb-old-capital- trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-24-W1-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260824 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 550m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-31-W2-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260831 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 600m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-07-W3-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260907 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 650m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-14-W4-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260914 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 550m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-21-W5-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260921 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 750m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-28-W6-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260928 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 775m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-05-W7-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261005 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 30m\n• Vert: 800m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-12-W8-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261012 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 700m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-19-W9-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261019 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 50m\n• Vert: 875m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (1h)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://t railsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-26-W10-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261026 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 4h\n• Vert: 925m\n\nKEY SESSIONS:\n• Wed: Med ium Long Run + Hills (1h)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps://trail splits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-02-W11-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261102 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 4h 10m\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h)\n• Sat: Long Run (1h 20m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-09-W12-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261109 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 35m\n• Vert: 850m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h 10m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-16-W13-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261116 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 4h 30m\n• Vert: 1125m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 10m)\n• Sat: Long Run (1h 25m)\n\n👇 PLAN:\n https://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training- plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-23-W14-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261123 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 3h 10m\n• Vert: 750m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (55m)\n• Sat: Long Run (50m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-30-W15-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261130 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 20m\n• Vert: 525m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (40m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-07-W16-overview@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261207 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 1h 30m\n• Vert: 200m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n\n👇 PLAN:\nhttps://trailsplits.com/races/ oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-24-1-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260824 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-25-1-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260825 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=1&session=W1 -Tue-easy&session_type=easy&tier=strong-finish&workout=W1-Tue-easy&duratio n=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W1-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-25-1-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260825 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=1&session=W1-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W1-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old-cap ital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=1&session=W1-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W1-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-26-1-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260826 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 225m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=1&session=W1-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W1-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=225\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=1&session=W1-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W1-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-27-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260827 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-28-1-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260828 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=1&session=W1-Fri-easy&session_type=easy&tier=strong-finish&workout=W1-F ri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://tr ailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=1&session=W1-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W1-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-28-1-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260828 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-29-1-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260829 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 175m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=1&session=W1-Sat-long&session_type=long&tier=strong-finish&workou t=W1-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=175&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=175\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=1&session=W1-Sat-long&session_type=long&tier=strong-finish&worko ut=W1-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-30-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260830 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 150m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=1&session=W1-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W1-Sun-recovery&duration=30&target_dist=3.0&min_ dist=2&max_dist=4&target_vert=150&min_vert=125&max_vert=175\nhttps://trail splits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=150\ nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=1&session=W1-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W1-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist =4&target_vert=150&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-08-31-2-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260831 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-01-2-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260901 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=2&session=W2 -Tue-easy&session_type=easy&tier=strong-finish&workout=W2-Tue-easy&duratio n=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W2-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-01-2-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260901 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=2&session=W2-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W2-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old-cap ital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=2&session=W2-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W2-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-02-2-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260902 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 250m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=2&session=W2-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W2-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=250\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=2&session=W2-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W2-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-03-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260903 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-04-2-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260904 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=2&session=W2-Fri-easy&session_type=easy&tier=strong-finish&workout=W2-F ri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://tr ailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=2&session=W2-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W2-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-04-2-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260904 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-05-2-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260905 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=2&session=W2-Sat-long&session_type=long&tier=strong-finish&workou t=W2-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=200&min_vert=150&max_vert=250\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=200\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=2&session=W2-Sat-long&session_type=long&tier=strong-finish&worko ut=W2-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-06-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260906 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 150m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=2&session=W2-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W2-Sun-recovery&duration=30&target_dist=3.0&min_ dist=2&max_dist=4&target_vert=150&min_vert=125&max_vert=175\nhttps://trail splits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=150\ nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=2&session=W2-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W2-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist =4&target_vert=150&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-07-3-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260907 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-08-3-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260908 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=3&session=W3 -Tue-easy&session_type=easy&tier=strong-finish&workout=W3-Tue-easy&duratio n=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W3-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-08-3-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260908 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=3&session=W3-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W3-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old-cap ital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=3&session=W3-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W3-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-09-3-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260909 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 275m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=3&session=W3-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W3-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=275\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=3&session=W3-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W3-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-10-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260910 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-11-3-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260911 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=3&session=W3-Fri-easy&session_type=easy&tier=strong-finish&workout=W3-F ri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://tr ailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=3&session=W3-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W3-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-11-3-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260911 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-12-3-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260912 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 200m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=3&session=W3-Sat-long&session_type=long&tier=strong-finish&workou t=W3-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=200&min_vert=150&max_vert=250\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=200\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=3&session=W3-Sat-long&session_type=long&tier=strong-finish&worko ut=W3-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-13-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260913 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 175m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=3&session=W3-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W3-Sun-recovery&duration=30&target_dist=3.0&min_ dist=2&max_dist=4&target_vert=175&min_vert=125&max_vert=225\nhttps://trail splits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=175\ nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=3&session=W3-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W3-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist =4&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-14-4-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260914 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-15-4-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260915 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=4&session=W4 -Tue-easy&session_type=easy&tier=strong-finish&workout=W4-Tue-easy&duratio n=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W4-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-15-4-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260915 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=4&session=W4-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W4-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old-cap ital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=4&session=W4-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W4-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-16-4-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260916 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 225m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=4&session=W4-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W4-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=225\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=4&session=W4-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W4-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-17-4-Thu-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260917 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-18-4-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260918 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=4&session=W4-Fri-easy&session_type=easy&tier=strong-finish&workout=W4-F ri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://tr ailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=4&session=W4-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W4-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-18-4-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260918 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-19-4-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260919 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 175m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=4&session=W4-Sat-long&session_type=long&tier=strong-finish&workou t=W4-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=175&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=175\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=4&session=W4-Sat-long&session_type=long&tier=strong-finish&worko ut=W4-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-20-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260920 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 150m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=4&session=W4-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W4-Sun-recovery&duration=30&target_dist=3.0&min_ dist=2&max_dist=4&target_vert=150&min_vert=125&max_vert=175\nhttps://trail splits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=150\ nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=4&session=W4-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W4-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist =4&target_vert=150&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-21-5-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260921 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-22-5-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260922 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=5&session=W5 -Tue-easy&session_type=easy&tier=strong-finish&workout=W5-Tue-easy&duratio n=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=5&session=W5-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W5-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-22-5-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260922 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=5&session=W5-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W5-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old-cap ital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=5&session=W5-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W5-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-23-5-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260923 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 300m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=5&session=W5-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W5-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=300&min_vert=250&max _vert=350\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=300\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=5&session=W5-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W5-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-24-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260924 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-25-5-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260925 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=5&session=W5-Fri-easy&session_type=easy&tier=strong-finish&workout=W5-F ri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://tr ailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=5&session=W5-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W5-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-25-5-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260925 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-26-5-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260926 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=5&session=W5-Sat-long&session_type=long&tier=strong-finish&workou t=W5-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=250&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=250\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=5&session=W5-Sat-long&session_type=long&tier=strong-finish&worko ut=W5-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-27-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260927 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 200m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=5&session=W5-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W5-Sun-recovery&duration=30&target_dist=3.0&min_ dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=250\nhttps://trail splits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=200\ nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=5&session=W5-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W5-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist =4&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-28-6-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260928 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-29-6-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260929 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=6&session=W6 -Tue-easy&session_type=easy&tier=strong-finish&workout=W6-Tue-easy&duratio n=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=6&session=W6-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W6-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-29-6-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260929 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=6&session=W6-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W6-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old-cap ital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=6&session=W6-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W6-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-09-30-6-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20260930 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 300m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=6&session=W6-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W6-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=300&min_vert=250&max _vert=350\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=300\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=6&session=W6-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W6-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-01-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261001 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-02-6-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261002 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=6&session=W6-Fri-easy&session_type=easy&tier=strong-finish&workout=W6-F ri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://tr ailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=6&session=W6-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W6-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-02-6-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261002 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-03-6-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261003 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=6&session=W6-Sat-long&session_type=long&tier=strong-finish&workou t=W6-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=250&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=250\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=6&session=W6-Sat-long&session_type=long&tier=strong-finish&worko ut=W6-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-04-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261004 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=6&session=W6-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W6-Sun-recovery&duration=30&target_dist=3.0&min_ dist=2&max_dist=4&target_vert=225&min_vert=175&max_vert=275\nhttps://trail splits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=225\ nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=6&session=W6-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W6-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist =4&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-05-7-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261005 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-06-7-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261006 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=7&session=W7 -Tue-easy&session_type=easy&tier=strong-finish&workout=W7-Tue-easy&duratio n=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=7&session=W7-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W7-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-06-7-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261006 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=7&session=W7-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W7-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old-cap ital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=7&session=W7-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W7-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-07-7-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261007 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 325m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=7&session=W7-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W7-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=325&min_vert=275&max _vert=375\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=325\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=7&session=W7-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W7-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-08-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261008 SUMMARY:🧘 Cross-train (optional) DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-09-7-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261009 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=7&session=W7-Fri-easy&session_type=easy&tier=strong-finish&workout=W7-F ri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://tr ailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=7&session=W7-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W7-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-09-7-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261009 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-10-7-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261010 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=7&session=W7-Sat-long&session_type=long&tier=strong-finish&workou t=W7-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=250&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=250\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=7&session=W7-Sat-long&session_type=long&tier=strong-finish&worko ut=W7-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-11-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261011 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 225m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=7&session=W7-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W7-Sun-recovery&duration=35&target_dist=3.5&min_ dist=3&max_dist=4&target_vert=225&min_vert=175&max_vert=275\nhttps://trail splits.com/tools/fuel-calculator?duration_min=35&distance_km=3.5&vert_m=22 5\nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/traini ng-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=7&session=W7-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W7-Sun-recovery&duration=35&target_dist=3.5&min_dist=3&max_dist =4&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-12-8-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261012 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-13-8-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261013 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=8&session=W8 -Tue-easy&session_type=easy&tier=strong-finish&workout=W8-Tue-easy&duratio n=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=8&session=W8-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W8-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-13-8-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261013 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=8&session=W8-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W8-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old-cap ital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=8&session=W8-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W8-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-14-8-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261014 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 275m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=8&session=W8-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W8-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=275\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=8&session=W8-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W8-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-15-8-Thu-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261015 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-16-8-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261016 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=8&session=W8-Fri-easy&session_type=easy&tier=strong-finish&workout=W8-F ri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://tr ailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=8&session=W8-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W8-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-16-8-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261016 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-17-8-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261017 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 225m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=8&session=W8-Sat-long&session_type=long&tier=strong-finish&workou t=W8-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=225&min_vert=175&max_vert=275\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=225\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=8&session=W8-Sat-long&session_type=long&tier=strong-finish&worko ut=W8-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-18-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261018 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 200m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=8&session=W8-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W8-Sun-recovery&duration=30&target_dist=3.0&min_ dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=250\nhttps://trail splits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=200\ nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=8&session=W8-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W8-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist =4&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-19-9-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261019 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-20-9-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261020 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=9&session=W9 -Tue-easy&session_type=easy&tier=strong-finish&workout=W9-Tue-easy&duratio n=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=9&session=W9-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W9-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-20-9-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261020 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=9&session=W9-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W9-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old-cap ital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=9&session=W9-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W9-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-21-9-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261021 SUMMARY:🟠 Medium Long Run + Hills · 1h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 350m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&d istance=Old+Capital+Trail+30K&week=9&session=W9-Wed-hills&session_type=hil ls&tier=strong-finish&workout=W9-Wed-hills&duration=60&hill_preference=hil ly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=350&min_vert=275&max_ vert=425\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&di stance_km=6.5&vert_m=350\nhttps://trailsplits.com/races/oman-by-utmb-old-c apital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=9&session=W9-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W9-Wed-hills&duration=60&hill_preference=hilly&target_dist=6.5&min_di st=5&max_dist=8&target_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-22-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261022 SUMMARY:🧘 Cross-train (optional) · 10m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-23-9-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261023 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=9&session=W9-Fri-easy&session_type=easy&tier=strong-finish&workout=W9-F ri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://tr ailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=9&session=W9-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W9-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-23-9-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261023 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-24-9-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261024 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=9&session=W9-Sat-long&session_type=long&tier=strong-finish&workou t=W9-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=275\nhttps://trailsplits.com/rac es/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=9&session=W9-Sat-long&session_type=long&tier=strong-finish&worko ut=W9-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-25-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261025 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=9&session=W9-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W9-Sun-recovery&duration=35&target_dist=3.5&min_ dist=3&max_dist=4&target_vert=250&min_vert=200&max_vert=300\nhttps://trail splits.com/tools/fuel-calculator?duration_min=35&distance_km=3.5&vert_m=25 0\nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/traini ng-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=9&session=W9-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W9-Sun-recovery&duration=35&target_dist=3.5&min_dist=3&max_dist =4&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-26-10-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261026 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-27-10-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261027 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=10&session=W 10-Tue-easy&session_type=easy&tier=strong-finish&workout=W10-Tue-easy&dura tion=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=10&session=W10-Tue-easy&session_type=easy&tier=strong-finish&wor kout=W10-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-27-10-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261027 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=10&session=W10-Tue-strength-hill-sprints&session_type=stre ngth-hill-sprints&tier=strong-finish&workout=W10-Tue-strength-hill-sprints &duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=10&session=W10-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W10-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-28-10-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261028 SUMMARY:🟠 Medium Long Run + Hills · 1h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 375m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&d istance=Old+Capital+Trail+30K&week=10&session=W10-Wed-hills&session_type=h ills&tier=strong-finish&workout=W10-Wed-hills&duration=60&hill_preference= hilly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=375&min_vert=300&m ax_vert=450\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60 &distance_km=6.5&vert_m=375\nhttps://trailsplits.com/races/oman-by-utmb-ol d-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=10&session=W10-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W10-Wed-hills&duration=60&hill_preference=hilly&target_dist=6.5&min _dist=5&max_dist=8&target_vert=375&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-29-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261029 SUMMARY:🧘 Cross-train (optional) · 15m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-30-10-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261030 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=10&session=W10-Fri-easy&session_type=easy&tier=strong-finish&workout=W1 0-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps:/ /trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=10&session=W10-Fri-easy&session_type=easy&tier=strong-finish&wor kout=W10-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-30-10-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261030 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-10-31-10-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261031 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 300m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+ 30K&week=10&session=W10-Sat-long&session_type=long&tier=strong-finish&work out=W10-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ vert=300&min_vert=250&max_vert=350\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=60&distance_km=7&vert_m=300\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=10&session=W10-Sat-long&session_type=long&tier=strong-finish&wor kout=W10-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target _vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-01-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261101 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=10&session=W10-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W10-Sun-recovery&duration=40&target_dist=4.0&m in_dist=3&max_dist=5&target_vert=250&min_vert=200&max_vert=300\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=40&distance_km=4&vert_m=2 50\nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=10&session=W10-Sun-recovery&session_type=recovery&tier=strong-fi nish&workout=W10-Sun-recovery&duration=40&target_dist=4.0&min_dist=3&max_d ist=5&target_vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-02-11-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261102 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-03-11-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261103 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=11&session=W 11-Tue-easy&session_type=easy&tier=strong-finish&workout=W11-Tue-easy&dura tion=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=11&session=W11-Tue-easy&session_type=easy&tier=strong-finish&wor kout=W11-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-03-11-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261103 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=11&session=W11-Tue-strength-hill-sprints&session_type=stre ngth-hill-sprints&tier=strong-finish&workout=W11-Tue-strength-hill-sprints &duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=11&session=W11-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W11-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-04-11-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261104 SUMMARY:🟠 Medium Long Run + Hills · 1h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 375m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&d istance=Old+Capital+Trail+30K&week=11&session=W11-Wed-hills&session_type=h ills&tier=strong-finish&workout=W11-Wed-hills&duration=60&hill_preference= hilly&target_dist=6.5&min_dist=5&max_dist=8&target_vert=375&min_vert=300&m ax_vert=450\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60 &distance_km=6.5&vert_m=375\nhttps://trailsplits.com/races/oman-by-utmb-ol d-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=11&session=W11-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W11-Wed-hills&duration=60&hill_preference=hilly&target_dist=6.5&min _dist=5&max_dist=8&target_vert=375&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-05-11-Thu-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261105 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-06-11-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261106 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=11&session=W11-Fri-easy&session_type=easy&tier=strong-finish&workout=W1 1-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps:/ /trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=11&session=W11-Fri-easy&session_type=easy&tier=strong-finish&wor kout=W11-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-06-11-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261106 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-07-11-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261107 SUMMARY:🔵 Long Run · 1h 20m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 20m\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Tr ail+30K&week=11&session=W11-Sat-long&session_type=long&tier=strong-finish& workout=W11-Sat-long&duration=80&target_dist=9.5&min_dist=8&max_dist=11&ta rget_vert=325&min_vert=275&max_vert=375\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=80&distance_km=9.5&vert_m=325\nhttps://trailspli ts.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=11&session=W11-Sat-long&session_type=long&tier=strong-finish&wor kout=W11-Sat-long&duration=80&target_dist=9.5&min_dist=8&max_dist=11&targe t_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-08-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261108 SUMMARY:🟢 Recovery Run or Hike · 45m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 300m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=11&session=W11-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W11-Sun-recovery&duration=45&target_dist=4.5&m in_dist=3&max_dist=6&target_vert=300&min_vert=250&max_vert=350\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=45&distance_km=4.5&vert_m =300\nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/tra ining-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=11&session=W11-Sun-recovery&session_type=recovery&tier=strong-fi nish&workout=W11-Sun-recovery&duration=45&target_dist=4.5&min_dist=3&max_d ist=6&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-09-12-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261109 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-10-12-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261110 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=12&session=W 12-Tue-easy&session_type=easy&tier=strong-finish&workout=W12-Tue-easy&dura tion=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=12&session=W12-Tue-easy&session_type=easy&tier=strong-finish&wor kout=W12-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-10-12-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261110 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=12&session=W12-Tue-strength-hill-sprints&session_type=stre ngth-hill-sprints&tier=strong-finish&workout=W12-Tue-strength-hill-sprints &duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=12&session=W12-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W12-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-11-12-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261111 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 325m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=12&session=W12-Wed-hills&session_type= hills&tier=strong-finish&workout=W12-Wed-hills&duration=50&hill_preference =hilly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=325&min_vert=275& max_vert=375\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=5 0&distance_km=5.5&vert_m=325\nhttps://trailsplits.com/races/oman-by-utmb-o ld-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=12&session=W12-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W12-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min _dist=4&max_dist=7&target_vert=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-12-12-Thu-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261112 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-13-12-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261113 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=12&session=W12-Fri-easy&session_type=easy&tier=strong-finish&workout=W1 2-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps:/ /trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=12&session=W12-Fri-easy&session_type=easy&tier=strong-finish&wor kout=W12-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-13-12-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261113 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-14-12-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261114 SUMMARY:🔵 Long Run · 1h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 10m\n• Vert: 275m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Tr ail+30K&week=12&session=W12-Sat-long&session_type=long&tier=strong-finish& workout=W12-Sat-long&duration=70&target_dist=8.5&min_dist=7&max_dist=10&ta rget_vert=275&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=70&distance_km=8.5&vert_m=275\nhttps://trailspli ts.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=12&session=W12-Sat-long&session_type=long&tier=strong-finish&wor kout=W12-Sat-long&duration=70&target_dist=8.5&min_dist=7&max_dist=10&targe t_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-15-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261115 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 250m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=12&session=W12-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W12-Sun-recovery&duration=30&target_dist=3.0&m in_dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=300\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=2 50\nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=12&session=W12-Sun-recovery&session_type=recovery&tier=strong-fi nish&workout=W12-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_d ist=4&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-16-13-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261116 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-17-13-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261117 SUMMARY:🟢 Easy Run · 35m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=13&session=W 13-Tue-easy&session_type=easy&tier=strong-finish&workout=W13-Tue-easy&dura tion=35&target_dist=4.0&min_dist=3&max_dist=5\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=35&distance_km=4\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=13&session=W13-Tue-easy&session_type=easy&tier=strong-finish&wor kout=W13-Tue-easy&duration=35&target_dist=4.0&min_dist=3&max_dist=5 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-17-13-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261117 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=13&session=W13-Tue-strength-hill-sprints&session_type=stre ngth-hill-sprints&tier=strong-finish&workout=W13-Tue-strength-hill-sprints &duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=13&session=W13-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W13-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-18-13-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261118 SUMMARY:🟠 Medium Long Run + Hills · 1h 10m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 10m\n• Vert: 425m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UT MB&distance=Old+Capital+Trail+30K&week=13&session=W13-Wed-hills&session_ty pe=hills&tier=strong-finish&workout=W13-Wed-hills&duration=70&hill_prefere nce=hilly&target_dist=7.5&min_dist=6&max_dist=9&target_vert=425&min_vert=3 50&max_vert=500\nhttps://trailsplits.com/tools/fuel-calculator?duration_mi n=70&distance_km=7.5&vert_m=425\nhttps://trailsplits.com/races/oman-by-utm b-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=13&session=W13-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W13-Wed-hills&duration=70&hill_preference=hilly&target_dist=7.5&min _dist=6&max_dist=9&target_vert=425&min_vert=350&max_vert=500 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-19-13-Thu-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261119 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-20-13-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261120 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=13&session=W13-Fri-easy&session_type=easy&tier=strong-finish&workout=W1 3-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3.5\nhttps:/ /trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=13&session=W13-Fri-easy&session_type=easy&tier=strong-finish&wor kout=W13-Fri-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-20-13-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261120 SUMMARY:💪 Strength (optional) · 20m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-21-13-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261121 SUMMARY:🔵 Long Run · 1h 25m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 25m\n• Vert: 350m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Tr ail+30K&week=13&session=W13-Sat-long&session_type=long&tier=strong-finish& workout=W13-Sat-long&duration=85&target_dist=10.0&min_dist=9&max_dist=11&t arget_vert=350&min_vert=275&max_vert=425\nhttps://trailsplits.com/tools/fu el-calculator?duration_min=85&distance_km=10&vert_m=350\nhttps://trailspli ts.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=13&session=W13-Sat-long&session_type=long&tier=strong-finish&wor kout=W13-Sat-long&duration=85&target_dist=10.0&min_dist=9&max_dist=11&targ et_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-22-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261122 SUMMARY:🟢 Recovery Run or Hike · 50m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 350m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=13&session=W13-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W13-Sun-recovery&duration=50&target_dist=5.0&m in_dist=4&max_dist=6&target_vert=350&min_vert=275&max_vert=425\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=50&distance_km=5&vert_m=3 50\nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=13&session=W13-Sun-recovery&session_type=recovery&tier=strong-fi nish&workout=W13-Sun-recovery&duration=50&target_dist=5.0&min_dist=4&max_d ist=6&target_vert=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-23-14-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261123 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-24-14-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261124 SUMMARY:🟢 Easy Run · 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=14&session=W 14-Tue-easy&session_type=easy&tier=strong-finish&workout=W14-Tue-easy&dura tion=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.co m/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=14&session=W14-Tue-easy&session_type=easy&tier=strong-finish&wor kout=W14-Tue-easy&duration=30&target_dist=3.5&min_dist=3&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-24-14-Tue-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261124 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital +Trail+30K&week=14&session=W14-Tue-strength-hill-sprints&session_type=stre ngth-hill-sprints&tier=strong-finish&workout=W14-Tue-strength-hill-sprints &duration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&t arget_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=14&session=W14-Tue-strength-hill-sprints&session_type=strength-h ill-sprints&tier=strong-finish&workout=W14-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-25-14-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261125 SUMMARY:🟠 Medium Long Run + Hills · 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 300m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=14&session=W14-Wed-hills&session_type= hills&tier=strong-finish&workout=W14-Wed-hills&duration=55&hill_preference =hilly&target_dist=6.0&min_dist=5&max_dist=7&target_vert=300&min_vert=250& max_vert=350\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=5 5&distance_km=6&vert_m=300\nhttps://trailsplits.com/races/oman-by-utmb-old -capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=14&session=W14-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W14-Wed-hills&duration=55&hill_preference=hilly&target_dist=6.0&min _dist=5&max_dist=7&target_vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-26-14-Thu-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261126 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-27-14-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261127 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=14&session=W14-Fri-easy&session_type=easy&tier=strong-finish&workout=W1 4-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://t railsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=14&session=W14-Fri-easy&session_type=easy&tier=strong-finish&wor kout=W14-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-27-14-Fri-strength@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261127 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/oman-by-utmb-old- capital-trail-30k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-28-14-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261128 SUMMARY:🔵 Long Run · 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 50m\n• Vert: 250m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=14&session=W14-Sat-long&session_type=long&tier=strong-finish&wor kout=W14-Sat-long&duration=50&target_dist=6.0&min_dist=5&max_dist=7&target _vert=250&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=50&distance_km=6&vert_m=250\nhttps://trailsplits.com /races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=14&session=W14-Sat-long&session_type=long&tier=strong-finish&wor kout=W14-Sat-long&duration=50&target_dist=6.0&min_dist=5&max_dist=7&target _vert=250&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-29-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261129 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 200m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=14&session=W14-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W14-Sun-recovery&duration=30&target_dist=3.0&m in_dist=2&max_dist=4&target_vert=200&min_vert=150&max_vert=250\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=2 00\nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=14&session=W14-Sun-recovery&session_type=recovery&tier=strong-fi nish&workout=W14-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_d ist=4&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-11-30-15-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261130 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-01-15-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261201 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=15&session=W 15-Tue-easy&session_type=easy&tier=strong-finish&workout=W15-Tue-easy&dura tion=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsplits.com/ races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=15&session=W15-Tue-easy&session_type=easy&tier=strong-finish&wor kout=W15-Tue-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-02-15-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261202 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 200m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=15&session=W15-Wed-hills&session_type= hills&tier=strong-finish&workout=W15-Wed-hills&duration=35&hill_preference =hilly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=200&min_vert=150& max_vert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=3 5&distance_km=3.5&vert_m=200\nhttps://trailsplits.com/races/oman-by-utmb-o ld-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=15&session=W15-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W15-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min _dist=2&max_dist=5&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-03-15-Thu-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261203 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-04-15-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261204 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=15&session=W15-Fri-easy&session_type=easy&tier=strong-finish&workout=W1 5-Fri-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=20&distance_km=2.5\nhttps:/ /trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=15&session=W15-Fri-easy&session_type=easy&tier=strong-finish&wor kout=W15-Fri-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-05-15-Sat-long@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261205 SUMMARY:🔵 Long Run · 40m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 40m\n• Vert: 175m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=15&session=W15-Sat-long&session_type=long&tier=strong-finish&wor kout=W15-Sat-long&duration=40&target_dist=4.5&min_dist=4&max_dist=5&target _vert=175&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel-ca lculator?duration_min=40&distance_km=4.5&vert_m=175\nhttps://trailsplits.c om/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=15&session=W15-Sat-long&session_type=long&tier=strong-finish&wor kout=W15-Sat-long&duration=40&target_dist=4.5&min_dist=4&max_dist=5&target _vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-06-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261206 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 150m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Ol d+Capital+Trail+30K&week=15&session=W15-Sun-recovery&session_type=recovery &tier=strong-finish&workout=W15-Sun-recovery&duration=20&target_dist=2.0&m in_dist=1&max_dist=3&target_vert=150&min_vert=125&max_vert=175\nhttps://tr ailsplits.com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=1 50\nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/train ing-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=15&session=W15-Sun-recovery&session_type=recovery&tier=strong-fi nish&workout=W15-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=150&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-07-16-Mon-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261207 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-08-16-Tue-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261208 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=oman-by-ut mb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&week=16&session=W 16-Tue-easy&session_type=easy&tier=strong-finish&workout=W16-Tue-easy&dura tion=20&target_dist=2.5&min_dist=2&max_dist=3\nhttps://trailsplits.com/too ls/fuel-calculator?duration_min=20&distance_km=2.5\nhttps://trailsplits.co m/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=16&session=W16-Tue-easy&session_type=easy&tier=strong-finish&wor kout=W16-Tue-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-09-16-Wed-hills@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261209 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB& distance=Old+Capital+Trail+30K&week=16&session=W16-Wed-hills&session_type= hills&tier=strong-finish&workout=W16-Wed-hills&duration=35&hill_preference =hilly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125& max_vert=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=3 5&distance_km=3.5&vert_m=125\nhttps://trailsplits.com/races/oman-by-utmb-o ld-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=16&session=W16-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W16-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min _dist=2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-10-16-Thu-rest@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261210 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/oman-by-utmb-old-capital-trail-30k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-11-16-Fri-easy@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261211 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail+30K&we ek=16&session=W16-Fri-easy&session_type=easy&tier=strong-finish&workout=W1 6-Fri-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=15&distance_km=2\nhttps://t railsplits.com/races/oman-by-utmb-old-capital-trail-30k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=16&session=W16-Fri-easy&session_type=easy&tier=strong-finish&wor kout=W16-Fri-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-12-16-Sat-race-day@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261212 SUMMARY:🏁 Race Day: Oman by UTMB Old Capital Trail 30K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k /training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-oman-by-utmb-old-capital-trail-30k-2026-12-12-strong-finish-stren gth-no-gym-2026-12-13-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T074102Z DTSTART;VALUE=DATE:20261213 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old +Capital+Trail+30K&week=16&session=W16-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W16-Sun-recovery&duration=20&target_dist=2.0&mi n_dist=1&max_dist=3&target_vert=75&min_vert=50&max_vert=100\nhttps://trail splits.com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=75\n https://trailsplits.com/races/oman-by-utmb-old-capital-trail-30k/training- plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=oman-by-utmb&race_name=Oman+by+UTMB&distance=Old+Capital+Trail +30K&week=16&session=W16-Sun-recovery&session_type=recovery&tier=strong-fi nish&workout=W16-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_d ist=3&target_vert=75&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR