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Do your races work together? Every verdict comes from the course facts and from how much of one race's preparation carries over to the next. Nothing is saved unless you keep it in your account: your season lives in this page's address.

Your running: 45 km/week · 22 km longest · 5 days · mixed terrain · some experience

0 of 1 races have the preparation they need. Trail Demónios do Lizandro Mini Trail / Caminhada 12K is the one to look at.

Sep 26 OctNovDec
off-season basebuildingtaperracerecovery
Not building
43%
Longest build
4 wk
Racing descent
0.3k m
Off-season
4 wk

Trail Demónios do Lizandro Mini Trail / Caminhada 12K

Not doable

· 12 km, +252 m · 1.2–1.7 h on your feet · 1 wk easy running after

22 m of climb per km — rolling; you will run almost all of it.

Course, cutoffs and race-day guide

Only 5 weeks before it, where your build needs 9 (the generic figure is 12).

What would change this: if you have raced this distance before, say so under “your running” — an experienced runner needs a shorter build than the generic one; or a higher current weekly volume shortens the build this race needs; or a shorter distance at the same event, or a later edition.

The 12 weeks before it — a full build Not enough

the dark row marks weeks with real climbing in them

4 wk building for this race
9 wk is a full build for you (shorter than the generic 12 weeks because you run 45 km a week, far above the 12 km this distance assumes)
1 wk tapering, racing or recovering — building nothing
weeks with climbing: 4, the number this course asks for

Your training

11 weeks, starting this week
What do I do today?

Calendar

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Keep this season in your account

Then one calendar follows every change you save to your settings, a pause included, and the season opens on your other devices. Without an account the season is this address: its calendar follows race dates, but a change to your settings needs a new link.

This week · Trail Demónios do Lizandro Mini Trail / Caminhada 12K — base building 1 of 4

5h of running · 50 m of climbing

  • Tue Easy hills + uphill strides 50m +25 m · Easy; strides strong but relaxed
  • Tue Strength (optional) 30m · Moderate: controlled reps, stop 1–2 short of failure
  • Wed Easy run 55m · Easy
  • Fri Easy run 55m · Easy
  • Sat Long run 1h 35m +25 m · Easy
  • Sun Recovery run or hike 45m · Very easy

Next week: Trail Demónios do Lizandro Mini Trail / Caminhada 12K — base building 2 of 4 · 5h 5m

What you could change

In the order most runners prefer: keep the trip if you can, drop the race last.

  • change distance Take a shorter distance at the same event as Trail Demónios do Lizandro Mini Trail / Caminhada 12K. It keeps the trip and the entry, and a shorter race costs less recovery while transferring nearly as much preparation.
  • move or replace Look for a similar race later in the window, so Trail Demónios do Lizandro Mini Trail / Caminhada 12K's preparation has the weeks it needs. Find alternatives →
  • drop Leave Trail Demónios do Lizandro Mini Trail / Caminhada 12K for next season.

One coherent season: each demanding race gets its own build, taper and recovery; shorter races are placed inside a build. Recovery spacing and carry-over are reviewed product conventions calibrated against our reference plans, not physiological measurements. Planning guidance from course facts and your stated training — not medical or coaching advice. Recovery spacing, how much preparation carries over, and how many climbing weeks a course asks for are our own reviewed conventions — inspectable, and not measurements of your physiology.