BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: Trail of the Kings - Lake Toba by UTMB King's Ascent 28K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-23-effort-legend@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260223 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/trail-of-the-kings-lake-t oba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-23-W1-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260223 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-02-W2-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260302 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-09-W3-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260309 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-16-W4-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260316 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-23-W5-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260323 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-30-W6-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260330 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-06-W7-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260406 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-13-W8-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260413 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-20-W9-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260420 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 875m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-27-W10-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260427 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 925m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-04-W11-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260504 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 1000m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent- 28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-11-W12-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260511 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 25m\n• Vert: 850m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-2 8k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-18-W13-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260518 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 40m\n• Vert: 1125m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (50m)\n• Sat: Long Run (1h 10m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-asc ent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-25-W14-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260525 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 50m\n• Vert: 750m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (40m)\n• Sat: Long Run (50m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent- 28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-01-W15-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260601 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent- 28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-08-W16-overview@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260608 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/ trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-23-1-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260223 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-24-1-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260224 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=1&session=W1-Tue-easy&session_type=eas y&tier=strong-finish&workout=W1-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1&session=W1-Tue -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-24-1-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260224 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1&session= W1-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=stron g-finish&workout=W1-Tue-strength-hill-sprints&duration=20&hill_preference= hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\nht tps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-as cent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1&session=W1-Tue -strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fini sh&workout=W1-Tue-strength-hill-sprints&duration=20&hill_preference=hilly& target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-25-1-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260225 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=225\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1&session=W1-Wed -hills&session_type=hills&tier=strong-finish&workout=W1-Wed-hills&duration =50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ver t=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-26-1-Thu-cross-train@trailsplits.co m DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260226 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-27-1-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260227 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1&session=W1-Fri-easy&s ession_type=easy&tier=strong-finish&workout=W1-Fri-easy&duration=30&target _dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail- of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1&session=W1-Fri -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-27-1-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260227 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-02-28-1-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260228 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1&session=W1-Sat- long&session_type=long&tier=strong-finish&workout=W1-Sat-long&duration=60& target_dist=7.0&min_dist=6&max_dist=8&target_vert=175&min_vert=125&max_ver t=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dista nce_km=7&vert_m=175\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1&session=W1-Sat -long&session_type=long&tier=strong-finish&workout=W1-Sat-long&duration=60 &target_dist=7.0&min_dist=6&max_dist=8&target_vert=175&min_vert=125&max_ve rt=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-01-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260301 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1 &session=W1-Sun-recovery&session_type=recovery&tier=strong-finish&workout= W1-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_v ert=150&min_vert=125&max_vert=175\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=30&distance_km=3&vert_m=150\nhttps://trailsplits.com/r aces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1&session=W1-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W1-Sun-recovery &duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=150&min_ver t=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-02-2-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260302 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-03-2-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260303 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=2&session=W2-Tue-easy&session_type=eas y&tier=strong-finish&workout=W2-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2&session=W2-Tue -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-03-2-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260303 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2&session= W2-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=stron g-finish&workout=W2-Tue-strength-hill-sprints&duration=20&hill_preference= hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\nht tps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-as cent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2&session=W2-Tue -strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fini sh&workout=W2-Tue-strength-hill-sprints&duration=20&hill_preference=hilly& target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-04-2-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260304 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=250\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2&session=W2-Wed -hills&session_type=hills&tier=strong-finish&workout=W2-Wed-hills&duration =50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ver t=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-05-2-Thu-cross-train@trailsplits.co m DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260305 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-06-2-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260306 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2&session=W2-Fri-easy&s ession_type=easy&tier=strong-finish&workout=W2-Fri-easy&duration=30&target _dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail- of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2&session=W2-Fri -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-06-2-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260306 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-07-2-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260307 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2&session=W2-Sat- long&session_type=long&tier=strong-finish&workout=W2-Sat-long&duration=60& target_dist=7.0&min_dist=6&max_dist=8&target_vert=200&min_vert=150&max_ver t=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dista nce_km=7&vert_m=200\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2&session=W2-Sat -long&session_type=long&tier=strong-finish&workout=W2-Sat-long&duration=60 &target_dist=7.0&min_dist=6&max_dist=8&target_vert=200&min_vert=150&max_ve rt=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-08-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260308 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2 &session=W2-Sun-recovery&session_type=recovery&tier=strong-finish&workout= W2-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_v ert=150&min_vert=125&max_vert=175\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=30&distance_km=3&vert_m=150\nhttps://trailsplits.com/r aces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=2&session=W2-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W2-Sun-recovery &duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=150&min_ver t=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-09-3-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260309 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-10-3-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260310 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=3&session=W3-Tue-easy&session_type=eas y&tier=strong-finish&workout=W3-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3&session=W3-Tue -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-10-3-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260310 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3&session= W3-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=stron g-finish&workout=W3-Tue-strength-hill-sprints&duration=20&hill_preference= hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\nht tps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-as cent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3&session=W3-Tue -strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fini sh&workout=W3-Tue-strength-hill-sprints&duration=20&hill_preference=hilly& target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-11-3-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260311 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=275\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3&session=W3-Wed -hills&session_type=hills&tier=strong-finish&workout=W3-Wed-hills&duration =50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ver t=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-12-3-Thu-cross-train@trailsplits.co m DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260312 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-13-3-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260313 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3&session=W3-Fri-easy&s ession_type=easy&tier=strong-finish&workout=W3-Fri-easy&duration=30&target _dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail- of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3&session=W3-Fri -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-13-3-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260313 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-14-3-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260314 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3&session=W3-Sat- long&session_type=long&tier=strong-finish&workout=W3-Sat-long&duration=60& target_dist=7.0&min_dist=6&max_dist=8&target_vert=200&min_vert=150&max_ver t=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dista nce_km=7&vert_m=200\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3&session=W3-Sat -long&session_type=long&tier=strong-finish&workout=W3-Sat-long&duration=60 &target_dist=7.0&min_dist=6&max_dist=8&target_vert=200&min_vert=150&max_ve rt=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-15-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260315 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3 &session=W3-Sun-recovery&session_type=recovery&tier=strong-finish&workout= W3-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_v ert=175&min_vert=125&max_vert=225\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=30&distance_km=3&vert_m=175\nhttps://trailsplits.com/r aces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=3&session=W3-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W3-Sun-recovery &duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=175&min_ver t=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-16-4-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260316 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-17-4-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260317 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=4&session=W4-Tue-easy&session_type=eas y&tier=strong-finish&workout=W4-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4&session=W4-Tue -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-17-4-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260317 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4&session= W4-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=stron g-finish&workout=W4-Tue-strength-hill-sprints&duration=20&hill_preference= hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\nht tps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-as cent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4&session=W4-Tue -strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fini sh&workout=W4-Tue-strength-hill-sprints&duration=20&hill_preference=hilly& target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-18-4-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260318 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=225\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4&session=W4-Wed -hills&session_type=hills&tier=strong-finish&workout=W4-Wed-hills&duration =50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ver t=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-19-4-Thu-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260319 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-20-4-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260320 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4&session=W4-Fri-easy&s ession_type=easy&tier=strong-finish&workout=W4-Fri-easy&duration=30&target _dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail- of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4&session=W4-Fri -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-20-4-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260320 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-21-4-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260321 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4&session=W4-Sat- long&session_type=long&tier=strong-finish&workout=W4-Sat-long&duration=60& target_dist=7.0&min_dist=6&max_dist=8&target_vert=175&min_vert=125&max_ver t=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dista nce_km=7&vert_m=175\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4&session=W4-Sat -long&session_type=long&tier=strong-finish&workout=W4-Sat-long&duration=60 &target_dist=7.0&min_dist=6&max_dist=8&target_vert=175&min_vert=125&max_ve rt=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-22-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260322 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4 &session=W4-Sun-recovery&session_type=recovery&tier=strong-finish&workout= W4-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_v ert=150&min_vert=125&max_vert=175\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=30&distance_km=3&vert_m=150\nhttps://trailsplits.com/r aces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=4&session=W4-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W4-Sun-recovery &duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=150&min_ver t=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-23-5-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260323 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-24-5-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260324 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=5&session=W5-Tue-easy&session_type=eas y&tier=strong-finish&workout=W5-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5&session=W5-Tue -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-24-5-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260324 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5&session= W5-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=stron g-finish&workout=W5-Tue-strength-hill-sprints&duration=20&hill_preference= hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\nht tps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-as cent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5&session=W5-Tue -strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fini sh&workout=W5-Tue-strength-hill-sprints&duration=20&hill_preference=hilly& target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-25-5-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260325 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=300\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5&session=W5-Wed -hills&session_type=hills&tier=strong-finish&workout=W5-Wed-hills&duration =50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ver t=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-26-5-Thu-cross-train@trailsplits.co m DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260326 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-27-5-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260327 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5&session=W5-Fri-easy&s ession_type=easy&tier=strong-finish&workout=W5-Fri-easy&duration=30&target _dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail- of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5&session=W5-Fri -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-27-5-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260327 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-28-5-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260328 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5&session=W5-Sat- long&session_type=long&tier=strong-finish&workout=W5-Sat-long&duration=60& target_dist=7.0&min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_ver t=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dista nce_km=7&vert_m=250\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5&session=W5-Sat -long&session_type=long&tier=strong-finish&workout=W5-Sat-long&duration=60 &target_dist=7.0&min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_ve rt=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-29-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260329 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5 &session=W5-Sun-recovery&session_type=recovery&tier=strong-finish&workout= W5-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_v ert=200&min_vert=150&max_vert=250\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=30&distance_km=3&vert_m=200\nhttps://trailsplits.com/r aces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=5&session=W5-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W5-Sun-recovery &duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=200&min_ver t=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-30-6-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260330 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-31-6-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260331 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=6&session=W6-Tue-easy&session_type=eas y&tier=strong-finish&workout=W6-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6&session=W6-Tue -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-03-31-6-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260331 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6&session= W6-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=stron g-finish&workout=W6-Tue-strength-hill-sprints&duration=20&hill_preference= hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\nht tps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-as cent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6&session=W6-Tue -strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fini sh&workout=W6-Tue-strength-hill-sprints&duration=20&hill_preference=hilly& target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-01-6-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260401 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=300\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6&session=W6-Wed -hills&session_type=hills&tier=strong-finish&workout=W6-Wed-hills&duration =50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ver t=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-02-6-Thu-cross-train@trailsplits.co m DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260402 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-03-6-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260403 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6&session=W6-Fri-easy&s ession_type=easy&tier=strong-finish&workout=W6-Fri-easy&duration=30&target _dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail- of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6&session=W6-Fri -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-03-6-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260403 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-04-6-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260404 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6&session=W6-Sat- long&session_type=long&tier=strong-finish&workout=W6-Sat-long&duration=60& target_dist=7.0&min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_ver t=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dista nce_km=7&vert_m=250\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6&session=W6-Sat -long&session_type=long&tier=strong-finish&workout=W6-Sat-long&duration=60 &target_dist=7.0&min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_ve rt=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-05-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260405 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6 &session=W6-Sun-recovery&session_type=recovery&tier=strong-finish&workout= W6-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_v ert=225&min_vert=175&max_vert=275\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=30&distance_km=3&vert_m=225\nhttps://trailsplits.com/r aces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=6&session=W6-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W6-Sun-recovery &duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_ver t=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-06-7-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260406 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-07-7-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260407 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=7&session=W7-Tue-easy&session_type=eas y&tier=strong-finish&workout=W7-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7&session=W7-Tue -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-07-7-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260407 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7&session= W7-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=stron g-finish&workout=W7-Tue-strength-hill-sprints&duration=20&hill_preference= hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\nht tps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-as cent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7&session=W7-Tue -strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fini sh&workout=W7-Tue-strength-hill-sprints&duration=20&hill_preference=hilly& target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-08-7-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260408 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=325\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7&session=W7-Wed -hills&session_type=hills&tier=strong-finish&workout=W7-Wed-hills&duration =50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ver t=325&min_vert=275&max_vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-09-7-Thu-cross-train@trailsplits.co m DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260409 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-10-7-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260410 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7&session=W7-Fri-easy&s ession_type=easy&tier=strong-finish&workout=W7-Fri-easy&duration=30&target _dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail- of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7&session=W7-Fri -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-10-7-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260410 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-11-7-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260411 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7&session=W7-Sat- long&session_type=long&tier=strong-finish&workout=W7-Sat-long&duration=60& target_dist=7.0&min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_ver t=300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dista nce_km=7&vert_m=250\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7&session=W7-Sat -long&session_type=long&tier=strong-finish&workout=W7-Sat-long&duration=60 &target_dist=7.0&min_dist=6&max_dist=8&target_vert=250&min_vert=200&max_ve rt=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-12-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260412 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7 &session=W7-Sun-recovery&session_type=recovery&tier=strong-finish&workout= W7-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_v ert=225&min_vert=175&max_vert=275\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=30&distance_km=3&vert_m=225\nhttps://trailsplits.com/r aces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=7&session=W7-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W7-Sun-recovery &duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=225&min_ver t=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-13-8-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260413 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-14-8-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260414 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=8&session=W8-Tue-easy&session_type=eas y&tier=strong-finish&workout=W8-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8&session=W8-Tue -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-14-8-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260414 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8&session= W8-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=stron g-finish&workout=W8-Tue-strength-hill-sprints&duration=20&hill_preference= hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\nht tps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-as cent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8&session=W8-Tue -strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fini sh&workout=W8-Tue-strength-hill-sprints&duration=20&hill_preference=hilly& target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-15-8-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260415 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=275\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8&session=W8-Wed -hills&session_type=hills&tier=strong-finish&workout=W8-Wed-hills&duration =50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ver t=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-16-8-Thu-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260416 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-17-8-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260417 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8&session=W8-Fri-easy&s ession_type=easy&tier=strong-finish&workout=W8-Fri-easy&duration=30&target _dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail- of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8&session=W8-Fri -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-17-8-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260417 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-18-8-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260418 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8&session=W8-Sat- long&session_type=long&tier=strong-finish&workout=W8-Sat-long&duration=60& target_dist=7.0&min_dist=6&max_dist=8&target_vert=225&min_vert=175&max_ver t=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dista nce_km=7&vert_m=225\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8&session=W8-Sat -long&session_type=long&tier=strong-finish&workout=W8-Sat-long&duration=60 &target_dist=7.0&min_dist=6&max_dist=8&target_vert=225&min_vert=175&max_ve rt=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-19-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260419 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8 &session=W8-Sun-recovery&session_type=recovery&tier=strong-finish&workout= W8-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_v ert=200&min_vert=150&max_vert=250\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=30&distance_km=3&vert_m=200\nhttps://trailsplits.com/r aces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=8&session=W8-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W8-Sun-recovery &duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=200&min_ver t=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-20-9-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260420 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-21-9-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260421 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=9&session=W9-Tue-easy&session_type=eas y&tier=strong-finish&workout=W9-Tue-easy&duration=35&target_dist=4.0&min_d ist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9&session=W9-Tue -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-21-9-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260421 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9&session= W9-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=stron g-finish&workout=W9-Tue-strength-hill-sprints&duration=20&hill_preference= hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&m ax_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\nht tps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-as cent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9&session=W9-Tue -strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fini sh&workout=W9-Tue-strength-hill-sprints&duration=20&hill_preference=hilly& target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=200&max_ver t=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-22-9-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260422 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: 350m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&week=9&session=W9-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W9-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=350&min_vert=275&max_vert=425\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=350\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9&session=W9-Wed -hills&session_type=hills&tier=strong-finish&workout=W9-Wed-hills&duration =50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ver t=350&min_vert=275&max_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-23-9-Thu-cross-train@trailsplits.co m DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260423 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-24-9-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260424 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9&session=W9-Fri-easy&s ession_type=easy&tier=strong-finish&workout=W9-Fri-easy&duration=30&target _dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail- of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9&session=W9-Fri -easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-24-9-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260424 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-25-9-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260425 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9&session=W9-Sat- long&session_type=long&tier=strong-finish&workout=W9-Sat-long&duration=60& target_dist=7.0&min_dist=6&max_dist=8&target_vert=275&min_vert=225&max_ver t=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&dista nce_km=7&vert_m=275\nhttps://trailsplits.com/races/trail-of-the-kings-lake -toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9&session=W9-Sat -long&session_type=long&tier=strong-finish&workout=W9-Sat-long&duration=60 &target_dist=7.0&min_dist=6&max_dist=8&target_vert=275&min_vert=225&max_ve rt=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-26-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260426 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9 &session=W9-Sun-recovery&session_type=recovery&tier=strong-finish&workout= W9-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_v ert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=30&distance_km=3&vert_m=250\nhttps://trailsplits.com/r aces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=9&session=W9-Sun -recovery&session_type=recovery&tier=strong-finish&workout=W9-Sun-recovery &duration=30&target_dist=3.0&min_dist=2&max_dist=4&target_vert=240&min_ver t=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-27-10-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260427 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-28-10-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260428 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=10&session=W10-Tue-easy&session_type=e asy&tier=strong-finish&workout=W10-Tue-easy&duration=35&target_dist=4.0&mi n_dist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-l ake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=10&session=W10-T ue-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-28-10-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260428 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=10&session =W10-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=str ong-finish&workout=W10-Tue-strength-hill-sprints&duration=20&hill_preferen ce=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=20 0&max_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=10&session=W10-T ue-strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fi nish&workout=W10-Tue-strength-hill-sprints&duration=20&hill_preference=hil ly&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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-29-10-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260429 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: 375m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&week=10&session=W10-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W10-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min _dist=4&max_dist=7&target_vert=375&min_vert=300&max_vert=450\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=3 75\nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-kin g-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=10&session=W10-W ed-hills&session_type=hills&tier=strong-finish&workout=W10-Wed-hills&durat ion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ vert=375&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-04-30-10-Thu-cross-train@trailsplits.c om DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260430 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/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-01-10-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260501 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=10&session=W10-Fri-easy &session_type=easy&tier=strong-finish&workout=W10-Fri-easy&duration=30&tar get_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/tra il-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=10&session=W10-F ri-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-01-10-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260501 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-02-10-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260502 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=10&session=W10-Sa t-long&session_type=long&tier=strong-finish&workout=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-calculator?duration_min=60&di stance_km=7&vert_m=300\nhttps://trailsplits.com/races/trail-of-the-kings-l ake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=10&session=W10-S at-long&session_type=long&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-03-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260503 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1 0&session=W10-Sun-recovery&session_type=recovery&tier=strong-finish&workou t=W10-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&targe t_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=30&distance_km=3&vert_m=250\nhttps://trailsplits.co m/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-pl an URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=10&session=W10-S un-recovery&session_type=recovery&tier=strong-finish&workout=W10-Sun-recov ery&duration=30&target_dist=3.0&min_dist=2&max_dist=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-04-11-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260504 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-05-11-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260505 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=11&session=W11-Tue-easy&session_type=e asy&tier=strong-finish&workout=W11-Tue-easy&duration=35&target_dist=4.0&mi n_dist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-l ake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=11&session=W11-T ue-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-05-11-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260505 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=11&session =W11-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=str ong-finish&workout=W11-Tue-strength-hill-sprints&duration=20&hill_preferen ce=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=20 0&max_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=11&session=W11-T ue-strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fi nish&workout=W11-Tue-strength-hill-sprints&duration=20&hill_preference=hil ly&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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-06-11-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260506 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: 375m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&week=11&session=W11-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W11-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min _dist=4&max_dist=7&target_vert=375&min_vert=300&max_vert=450\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=3 75\nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-kin g-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=11&session=W11-W ed-hills&session_type=hills&tier=strong-finish&workout=W11-Wed-hills&durat ion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ vert=375&min_vert=300&max_vert=450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-07-11-Thu-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260507 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-08-11-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260508 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=11&session=W11-Fri-easy &session_type=easy&tier=strong-finish&workout=W11-Fri-easy&duration=30&tar get_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/tra il-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=11&session=W11-F ri-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-08-11-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260508 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-09-11-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260509 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 325m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=11&session=W11-Sa t-long&session_type=long&tier=strong-finish&workout=W11-Sat-long&duration= 60&target_dist=7.0&min_dist=6&max_dist=8&target_vert=325&min_vert=275&max_ vert=375\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&di stance_km=7&vert_m=325\nhttps://trailsplits.com/races/trail-of-the-kings-l ake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=11&session=W11-S at-long&session_type=long&tier=strong-finish&workout=W11-Sat-long&duration =60&target_dist=7.0&min_dist=6&max_dist=8&target_vert=325&min_vert=275&max _vert=375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-10-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260510 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 300m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1 1&session=W11-Sun-recovery&session_type=recovery&tier=strong-finish&workou t=W11-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&targe t_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=30&distance_km=3&vert_m=300\nhttps://trailsplits.co m/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-pl an URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=11&session=W11-S un-recovery&session_type=recovery&tier=strong-finish&workout=W11-Sun-recov ery&duration=30&target_dist=3.0&min_dist=2&max_dist=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-11-12-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260511 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-12-12-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260512 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=12&session=W12-Tue-easy&session_type=e asy&tier=strong-finish&workout=W12-Tue-easy&duration=35&target_dist=4.0&mi n_dist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-l ake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=12&session=W12-T ue-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-12-12-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260512 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=12&session =W12-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=str ong-finish&workout=W12-Tue-strength-hill-sprints&duration=20&hill_preferen ce=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=20 0&max_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=12&session=W12-T ue-strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fi nish&workout=W12-Tue-strength-hill-sprints&duration=20&hill_preference=hil ly&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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-13-12-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260513 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=3 25\nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-kin g-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=12&session=W12-W ed-hills&session_type=hills&tier=strong-finish&workout=W12-Wed-hills&durat ion=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-14-12-Thu-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260514 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-15-12-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260515 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=12&session=W12-Fri-easy &session_type=easy&tier=strong-finish&workout=W12-Fri-easy&duration=30&tar get_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/tra il-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=12&session=W12-F ri-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-15-12-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260515 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-16-12-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260516 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kin gs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=12&session=W12-Sa t-long&session_type=long&tier=strong-finish&workout=W12-Sat-long&duration= 60&target_dist=7.0&min_dist=6&max_dist=8&target_vert=275&min_vert=225&max_ vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=60&di stance_km=7&vert_m=275\nhttps://trailsplits.com/races/trail-of-the-kings-l ake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=12&session=W12-S at-long&session_type=long&tier=strong-finish&workout=W12-Sat-long&duration =60&target_dist=7.0&min_dist=6&max_dist=8&target_vert=275&min_vert=225&max _vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-17-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260517 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1 2&session=W12-Sun-recovery&session_type=recovery&tier=strong-finish&workou t=W12-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4&targe t_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=30&distance_km=3&vert_m=250\nhttps://trailsplits.co m/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-pl an URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=12&session=W12-S un-recovery&session_type=recovery&tier=strong-finish&workout=W12-Sun-recov ery&duration=30&target_dist=3.0&min_dist=2&max_dist=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-18-13-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260518 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-19-13-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260519 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=13&session=W13-Tue-easy&session_type=e asy&tier=strong-finish&workout=W13-Tue-easy&duration=35&target_dist=4.0&mi n_dist=3&max_dist=5\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=35&distance_km=4\nhttps://trailsplits.com/races/trail-of-the-kings-l ake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=13&session=W13-T ue-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-19-13-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260519 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=13&session =W13-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=str ong-finish&workout=W13-Tue-strength-hill-sprints&duration=20&hill_preferen ce=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=20 0&max_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=13&session=W13-T ue-strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fi nish&workout=W13-Tue-strength-hill-sprints&duration=20&hill_preference=hil ly&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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-20-13-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260520 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: 425m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&week=13&session=W13-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W13-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min _dist=4&max_dist=7&target_vert=425&min_vert=350&max_vert=500\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=50&distance_km=5.5&vert_m=4 25\nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-kin g-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=13&session=W13-W ed-hills&session_type=hills&tier=strong-finish&workout=W13-Wed-hills&durat ion=50&hill_preference=hilly&target_dist=5.5&min_dist=4&max_dist=7&target_ vert=425&min_vert=350&max_vert=500 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-21-13-Thu-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260521 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-22-13-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260522 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=13&session=W13-Fri-easy &session_type=easy&tier=strong-finish&workout=W13-Fri-easy&duration=30&tar get_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/races/tra il-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=13&session=W13-F ri-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-22-13-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260522 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-23-13-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260523 SUMMARY:🔵 Long Run · 1h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 10m\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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the +Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=13&session=W1 3-Sat-long&session_type=long&tier=strong-finish&workout=W13-Sat-long&durat ion=70&target_dist=8.5&min_dist=7&max_dist=10&target_vert=350&min_vert=275 &max_vert=425\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 70&distance_km=8.5&vert_m=350\nhttps://trailsplits.com/races/trail-of-the- kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=13&session=W13-S at-long&session_type=long&tier=strong-finish&workout=W13-Sat-long&duration =70&target_dist=8.5&min_dist=7&max_dist=10&target_vert=350&min_vert=275&ma x_vert=425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-24-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260524 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 350m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1 3&session=W13-Sun-recovery&session_type=recovery&tier=strong-finish&workou t=W13-Sun-recovery&duration=35&target_dist=3.5&min_dist=3&max_dist=4&targe t_vert=280&min_vert=225&max_vert=325\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=35&distance_km=3.5&vert_m=350\nhttps://trailsplits. com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training- plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=13&session=W13-S un-recovery&session_type=recovery&tier=strong-finish&workout=W13-Sun-recov ery&duration=35&target_dist=3.5&min_dist=3&max_dist=4&target_vert=280&min_ vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-25-14-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260525 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-26-14-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260526 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=14&session=W14-Tue-easy&session_type=e asy&tier=strong-finish&workout=W14-Tue-easy&duration=30&target_dist=3.5&mi n_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=30&distance_km=3.5\nhttps://trailsplits.com/races/trail-of-the-kings -lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=14&session=W14-T ue-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-26-14-Tue-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260526 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+ the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=14&session =W14-Tue-strength-hill-sprints&session_type=strength-hill-sprints&tier=str ong-finish&workout=W14-Tue-strength-hill-sprints&duration=20&hill_preferen ce=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=240&min_vert=20 0&max_vert=300\nhttps://trailsplits.com/strength-for-trail-runners#no-gym\ nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s -ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=14&session=W14-T ue-strength-hill-sprints&session_type=strength-hill-sprints&tier=strong-fi nish&workout=W14-Tue-strength-hill-sprints&duration=20&hill_preference=hil ly&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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-27-14-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260527 SUMMARY:🟠 Medium Long Run + Hills · 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 40m\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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&week=14&session=W14-Wed-hills&session_type=hills&tier=strong-finish&w orkout=W14-Wed-hills&duration=40&hill_preference=hilly&target_dist=4.0&min _dist=3&max_dist=5&target_vert=300&min_vert=250&max_vert=350\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=40&distance_km=4&vert_m=300 \nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-king- s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=14&session=W14-W ed-hills&session_type=hills&tier=strong-finish&workout=W14-Wed-hills&durat ion=40&hill_preference=hilly&target_dist=4.0&min_dist=3&max_dist=5&target_ vert=300&min_vert=250&max_vert=350 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-28-14-Thu-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260528 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-29-14-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260529 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=14&session=W14-Fri-easy &session_type=easy&tier=strong-finish&workout=W14-Fri-easy&duration=25&tar get_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=25&distance_km=3\nhttps://trailsplits.com/races/trail -of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=14&session=W14-F ri-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-29-14-Fri-strength@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260529 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/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-30-14-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260530 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=14&session=W14-S at-long&session_type=long&tier=strong-finish&workout=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-calculator?duration_min=50&d istance_km=6&vert_m=250\nhttps://trailsplits.com/races/trail-of-the-kings- lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=14&session=W14-S at-long&session_type=long&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-05-31-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260531 SUMMARY:🟢 Recovery Run or Hike · 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 200m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1 4&session=W14-Sun-recovery&session_type=recovery&tier=strong-finish&workou t=W14-Sun-recovery&duration=25&target_dist=2.5&min_dist=2&max_dist=3&targe t_vert=200&min_vert=150&max_vert=250\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=25&distance_km=2.5&vert_m=200\nhttps://trailsplits. com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training- plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=14&session=W14-S un-recovery&session_type=recovery&tier=strong-finish&workout=W14-Sun-recov ery&duration=25&target_dist=2.5&min_dist=2&max_dist=3&target_vert=200&min_ vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-01-15-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260601 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-02-15-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260602 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=15&session=W15-Tue-easy&session_type=e asy&tier=strong-finish&workout=W15-Tue-easy&duration=25&target_dist=3.0&mi n_dist=2&max_dist=4\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=25&distance_km=3\nhttps://trailsplits.com/races/trail-of-the-kings-l ake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=15&session=W15-T ue-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-03-15-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260603 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=35&distance_km=3.5&vert_m=2 00\nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-kin g-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=15&session=W15-W ed-hills&session_type=hills&tier=strong-finish&workout=W15-Wed-hills&durat ion=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-04-15-Thu-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260604 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-05-15-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260605 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=15&session=W15-Fri-easy &session_type=easy&tier=strong-finish&workout=W15-Fri-easy&duration=20&tar get_dist=2.5&min_dist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=20&distance_km=2.5\nhttps://trailsplits.com/races/tra il-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=15&session=W15-F ri-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-06-15-Sat-long@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260606 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=15&session=W15-S at-long&session_type=long&tier=strong-finish&workout=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-calculator?duration_min=40&d istance_km=4.5&vert_m=175\nhttps://trailsplits.com/races/trail-of-the-king s-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=15&session=W15-S at-long&session_type=long&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-07-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260607 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=trail-of-the-kings-lake-toba-by-utmb&race_name= Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=1 5&session=W15-Sun-recovery&session_type=recovery&tier=strong-finish&workou t=W15-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&targe t_vert=150&min_vert=125&max_vert=175\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=20&distance_km=2&vert_m=150\nhttps://trailsplits.co m/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-pl an URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=15&session=W15-S un-recovery&session_type=recovery&tier=strong-finish&workout=W15-Sun-recov ery&duration=20&target_dist=2.0&min_dist=1&max_dist=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-08-16-Mon-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260608 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-09-16-Tue-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260609 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=trail-of-t he-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTM B&distance=King%27s+Ascent+28K&week=16&session=W16-Tue-easy&session_type=e asy&tier=strong-finish&workout=W16-Tue-easy&duration=20&target_dist=2.5&mi n_dist=2&max_dist=3\nhttps://trailsplits.com/tools/fuel-calculator?duratio n_min=20&distance_km=2.5\nhttps://trailsplits.com/races/trail-of-the-kings -lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=16&session=W16-T ue-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-10-16-Wed-hills@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260610 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=trail-of-the-kings-lake-toba-by-utmb &race_name=Trail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent +28K&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\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=35&distance_km=3.5&vert_m=1 25\nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-utmb-kin g-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=16&session=W16-W ed-hills&session_type=hills&tier=strong-finish&workout=W16-Wed-hills&durat ion=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-11-16-Thu-rest@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260611 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-12-16-Fri-easy@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260612 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=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Kings+-+L ake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=16&session=W16-Fri-easy &session_type=easy&tier=strong-finish&workout=W16-Fri-easy&duration=15&tar get_dist=2.0&min_dist=1&max_dist=3\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=15&distance_km=2\nhttps://trailsplits.com/races/trail -of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=16&session=W16-F ri-easy&session_type=easy&tier=strong-finish&workout=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-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-13-16-Sat-race-day@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260613 SUMMARY:🏁 Race Day: Trail of the Kings - Lake Toba by UTMB King's Ascent 28K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/trail-of-the-kings-lake-toba-by-ut mb-king-s-ascent-28k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k-2026-06-13 -strong-finish-strength-no-gym-2026-06-14-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T075051Z DTSTART;VALUE=DATE:20260614 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=trail-of-the-kings-lake-toba-by-utmb&race_name=T rail+of+the+Kings+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=16 &session=W16-Sun-recovery&session_type=recovery&tier=strong-finish&workout =W16-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&target _vert=75&min_vert=50&max_vert=100\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=20&distance_km=2&vert_m=75\nhttps://trailsplits.com/ra ces/trail-of-the-kings-lake-toba-by-utmb-king-s-ascent-28k/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=trail-of-the-kings-lake-toba-by-utmb&race_name=Trail+of+the+Ki ngs+-+Lake+Toba+by+UTMB&distance=King%27s+Ascent+28K&week=16&session=W16-S un-recovery&session_type=recovery&tier=strong-finish&workout=W16-Sun-recov ery&duration=20&target_dist=2.0&min_dist=1&max_dist=3&target_vert=75&min_v ert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR