BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: TransJeju by UTMB Jeju 100M (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-15-effort-legend@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260615 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/transjeju-by-utmb-jeju-10 0m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-15-W1-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 45m\n• Vert: 2300m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-22-W2-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 10m\n• Vert: 2425m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 35m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-29-W3-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260629 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 6h 35m\n• Vert: 2600m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 45m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-06-W4-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260706 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 5h 40m\n• Vert: 2250m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 20m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-13-W5-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260713 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 2900m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 55m)\n• Sat: Long Run (1h 45m)\n\n👇 PLAN:\n https://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-20-W6-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h 45m\n• Vert: 3050m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nhttp s://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-27-W7-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 10m\n• Vert: 3175m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-03-W8-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260803 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 7h\n• Vert: 2750m\n\nKEY SESSIONS:\n• Wed: Me dium Long Run + Hills (1h 40m)\n• Sat: Long Run (2h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-10-W9-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260810 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 8h 55m\n• Vert: 3525m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 20m)\n• Sat: Long Run (2h 10m)\n\n👇 PLAN:\n https://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-17-W10-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260817 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 11h 40m\n• Vert: 3675m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 25m)\n• Sat: Adventure Run / Hike (4h 35m)\ n\n👇 PLAN:\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/tra ining-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-24-W11-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260824 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 45m\n• Vert: 4000m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 25m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n� � PLAN:\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/trainin g-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-31-W12-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260831 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 9h 30m\n• Vert: 3500m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 40m)\n• Sat: Adventure Run / Hike (4h 35m)\n \n👇 PLAN:\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/trai ning-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-07-W13-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260907 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 10h 30m\n• Vert: 4150m\n\nKEY SESSIONS:\n• We d: Medium Long Run + Hills (2h 30m)\n• Sat: Long Run (Part 1) (3h 30m)\n\n 👇 PLAN:\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/traini ng-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-14-W14-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260914 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 7h 20m\n• Vert: 2900m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (2h 5m)\n• Sat: Long Run (1h 50m)\n\n👇 PLAN:\nh ttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-21-W15-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260921 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 5h 15m\n• Vert: 2075m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (1h 30m)\n• Sat: Long Run (1h 20m)\n\n👇 PLAN:\n https://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-28-W16-overview@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260928 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 1250m\n\nKEY SESSIONS:\n• Wed : Medium Long Run + Hills (55m)\n• Sat: Long Run (50m)\n\n👇 PLAN:\nhttps: //trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-15-1-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260615 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-16-1-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260616 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transjeju- by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=1&session=W1-T ue-easy&session_type=easy&tier=strong-finish&workout=W1-Tue-easy&duration= 50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/fu el-calculator?duration_min=50&distance_km=6\nhttps://trailsplits.com/races /transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish&workout =W1-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-16-1-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260616 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=1&session=W1-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W1-Tue-strength-hill-sprints&dura tion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target _vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=1&session=W1-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W1-Tue-strength-hill-sprints&duration=2 0&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert= 240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-17-1-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260617 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 925m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=Trans Jeju+by+UTMB&distance=Jeju+100M&week=1&session=W1-Wed-hills&session_type=h ills&tier=strong-finish&workout=W1-Wed-hills&duration=90&hill_preference=h illy&target_dist=9.5&min_dist=8&max_dist=11&target_vert=925&min_vert=775&m ax_vert=1075\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=9 0&distance_km=9.5&vert_m=925\nhttps://trailsplits.com/races/transjeju-by-u tmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=1&session=W1-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W1-Wed-hills&duration=90&hill_preference=hilly&target_dist=9.5&min_dist =8&max_dist=11&target_vert=925&min_vert=775&max_vert=1075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-18-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260618 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/transjeju-by-utmb-jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-19-1-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260619 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =1&session=W1-Fri-easy&session_type=easy&tier=strong-finish&workout=W1-Fri -easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=1&session=W1-Fri-easy&session_type=easy&tier=strong-finish&workout =W1-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-19-1-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260619 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-20-1-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 725m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju +100M&week=1&session=W1-Sat-long&session_type=long&tier=strong-finish&work out=W1-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&targ et_vert=725&min_vert=600&max_vert=850\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=105&distance_km=12.5&vert_m=725\nhttps://trailspli ts.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=1&session=W1-Sat-long&session_type=long&tier=strong-finish&workout =W1-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&target_ vert=725&min_vert=600&max_vert=850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-21-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 650m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&d istance=Jeju+100M&week=1&session=W1-Sun-recovery&session_type=recovery&tie r=strong-finish&workout=W1-Sun-recovery&duration=55&target_dist=5.5&min_di st=4&max_dist=7&target_vert=440&min_vert=350&max_vert=525\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=55&distance_km=5.5&vert_m=650\ nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=1&session=W1-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W1-Sun-recovery&duration=55&target_dist=5.5&min_dist=4&max_dist=7 &target_vert=440&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-22-2-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260622 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-23-2-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260623 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transjeju- by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=2&session=W2-T ue-easy&session_type=easy&tier=strong-finish&workout=W2-Tue-easy&duration= 50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/fu el-calculator?duration_min=50&distance_km=6\nhttps://trailsplits.com/races /transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish&workout =W2-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-23-2-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260623 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=2&session=W2-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W2-Tue-strength-hill-sprints&dura tion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target _vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=2&session=W2-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W2-Tue-strength-hill-sprints&duration=2 0&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert= 240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-24-2-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260624 SUMMARY:🟠 Medium Long Run + Hills · 1h 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 35m\n• Vert: 975m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=Trans Jeju+by+UTMB&distance=Jeju+100M&week=2&session=W2-Wed-hills&session_type=h ills&tier=strong-finish&workout=W2-Wed-hills&duration=95&hill_preference=h illy&target_dist=10.0&min_dist=8&max_dist=12&target_vert=975&min_vert=825& max_vert=1125\nhttps://trailsplits.com/tools/fuel-calculator?duration_min= 95&distance_km=10&vert_m=975\nhttps://trailsplits.com/races/transjeju-by-u tmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=2&session=W2-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W2-Wed-hills&duration=95&hill_preference=hilly&target_dist=10.0&min_dis t=8&max_dist=12&target_vert=975&min_vert=825&max_vert=1125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-25-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260625 SUMMARY:🧘 Cross-train (optional) · 15m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-26-2-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260626 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =2&session=W2-Fri-easy&session_type=easy&tier=strong-finish&workout=W2-Fri -easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=2&session=W2-Fri-easy&session_type=easy&tier=strong-finish&workout =W2-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-26-2-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260626 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-27-2-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260627 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 775m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju +100M&week=2&session=W2-Sat-long&session_type=long&tier=strong-finish&work out=W2-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&targ et_vert=775&min_vert=650&max_vert=900\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=105&distance_km=12.5&vert_m=775\nhttps://trailspli ts.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=2&session=W2-Sat-long&session_type=long&tier=strong-finish&workout =W2-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&target_ vert=775&min_vert=650&max_vert=900 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-28-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 675m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+100M&week=2&session=W2-Sun-recovery&session_type=recovery&tier =strong-finish&workout=W2-Sun-recovery&duration=60&target_dist=6.0&min_dis t=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=60&distance_km=6&vert_m=675\nht tps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=2&session=W2-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W2-Sun-recovery&duration=60&target_dist=6.0&min_dist=5&max_dist=7 &target_vert=480&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-29-3-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260629 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-30-3-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260630 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transjeju- by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=3&session=W3-T ue-easy&session_type=easy&tier=strong-finish&workout=W3-Tue-easy&duration= 50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/fu el-calculator?duration_min=50&distance_km=6\nhttps://trailsplits.com/races /transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish&workout =W3-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-06-30-3-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260630 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=3&session=W3-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W3-Tue-strength-hill-sprints&dura tion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target _vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=3&session=W3-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W3-Tue-strength-hill-sprints&duration=2 0&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert= 240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-01-3-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260701 SUMMARY:🟠 Medium Long Run + Hills · 1h 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Vert: 1050m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=Tran sJeju+by+UTMB&distance=Jeju+100M&week=3&session=W3-Wed-hills&session_type= hills&tier=strong-finish&workout=W3-Wed-hills&duration=105&hill_preference =hilly&target_dist=11.0&min_dist=9&max_dist=13&target_vert=1050&min_vert=8 75&max_vert=1225\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=105&distance_km=11&vert_m=1050\nhttps://trailsplits.com/races/transjeju -by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=3&session=W3-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W3-Wed-hills&duration=105&hill_preference=hilly&target_dist=11.0&min_di st=9&max_dist=13&target_vert=1050&min_vert=875&max_vert=1225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-02-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260702 SUMMARY:🧘 Cross-train (optional) · 25m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-03-3-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260703 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =3&session=W3-Fri-easy&session_type=easy&tier=strong-finish&workout=W3-Fri -easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=3&session=W3-Fri-easy&session_type=easy&tier=strong-finish&workout =W3-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-03-3-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260703 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-04-3-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260704 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 825m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju +100M&week=3&session=W3-Sat-long&session_type=long&tier=strong-finish&work out=W3-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&targ et_vert=825&min_vert=700&max_vert=950\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=105&distance_km=12.5&vert_m=825\nhttps://trailspli ts.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=3&session=W3-Sat-long&session_type=long&tier=strong-finish&workout =W3-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&target_ vert=825&min_vert=700&max_vert=950 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-05-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260705 SUMMARY:🟢 Recovery Run or Hike · 1h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 5m\n• Vert: 725m\n• Effort: Easy (conversat ional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trai l_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB &distance=Jeju+100M&week=3&session=W3-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W3-Sun-recovery&duration=65&target_dist=6.5&min_ dist=5&max_dist=8&target_vert=520&min_vert=425&max_vert=600\nhttps://trail splits.com/tools/fuel-calculator?duration_min=65&distance_km=6.5&vert_m=72 5\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=3&session=W3-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W3-Sun-recovery&duration=65&target_dist=6.5&min_dist=5&max_dist=8 &target_vert=520&min_vert=425&max_vert=600 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-06-4-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260706 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-07-4-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260707 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transjeju- by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=4&session=W4-T ue-easy&session_type=easy&tier=strong-finish&workout=W4-Tue-easy&duration= 50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/fu el-calculator?duration_min=50&distance_km=6\nhttps://trailsplits.com/races /transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish&workout =W4-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-07-4-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260707 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=4&session=W4-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W4-Tue-strength-hill-sprints&dura tion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target _vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=4&session=W4-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W4-Tue-strength-hill-sprints&duration=2 0&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert= 240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-08-4-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260708 SUMMARY:🟠 Medium Long Run + Hills · 1h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 900m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=Trans Jeju+by+UTMB&distance=Jeju+100M&week=4&session=W4-Wed-hills&session_type=h ills&tier=strong-finish&workout=W4-Wed-hills&duration=80&hill_preference=h illy&target_dist=8.5&min_dist=7&max_dist=10&target_vert=900&min_vert=750&m ax_vert=1050\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=8 0&distance_km=8.5&vert_m=900\nhttps://trailsplits.com/races/transjeju-by-u tmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=4&session=W4-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W4-Wed-hills&duration=80&hill_preference=hilly&target_dist=8.5&min_dist =7&max_dist=10&target_vert=900&min_vert=750&max_vert=1050 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-09-4-Thu-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260709 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-10-4-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260710 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =4&session=W4-Fri-easy&session_type=easy&tier=strong-finish&workout=W4-Fri -easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=4&session=W4-Fri-easy&session_type=easy&tier=strong-finish&workout =W4-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-10-4-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260710 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-11-4-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260711 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 725m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju +100M&week=4&session=W4-Sat-long&session_type=long&tier=strong-finish&work out=W4-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&targ et_vert=725&min_vert=600&max_vert=850\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=105&distance_km=12.5&vert_m=725\nhttps://trailspli ts.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=4&session=W4-Sat-long&session_type=long&tier=strong-finish&workout =W4-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&target_ vert=725&min_vert=600&max_vert=850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-12-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260712 SUMMARY:🟢 Recovery Run or Hike · 1h DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h\n• Vert: 625m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+100M&week=4&session=W4-Sun-recovery&session_type=recovery&tier =strong-finish&workout=W4-Sun-recovery&duration=60&target_dist=6.0&min_dis t=5&max_dist=7&target_vert=480&min_vert=400&max_vert=575\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=60&distance_km=6&vert_m=625\nht tps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=4&session=W4-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W4-Sun-recovery&duration=60&target_dist=6.0&min_dist=5&max_dist=7 &target_vert=480&min_vert=400&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-13-5-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260713 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-14-5-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260714 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transje ju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=5&session=W 5-Tue-easy&session_type=easy&tier=strong-finish&workout=W5-Tue-easy&durati on=70&target_dist=8.5&min_dist=7&max_dist=10\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=70&distance_km=8.5\nhttps://trailsplits.com /races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=5&session=W5-Tue-easy&session_type=easy&tier=strong-finish&workout =W5-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-14-5-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260714 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=5&session=W5-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W5-Tue-strength-hill-sprints&dura tion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target _vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=5&session=W5-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W5-Tue-strength-hill-sprints&duration=2 0&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert= 240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-15-5-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260715 SUMMARY:🟠 Medium Long Run + Hills · 1h 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 1175m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=Tran sJeju+by+UTMB&distance=Jeju+100M&week=5&session=W5-Wed-hills&session_type= hills&tier=strong-finish&workout=W5-Wed-hills&duration=115&hill_preference =hilly&target_dist=12.0&min_dist=10&max_dist=14&target_vert=1175&min_vert= 975&max_vert=1375\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=115&distance_km=12&vert_m=1175\nhttps://trailsplits.com/races/transjej u-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=5&session=W5-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W5-Wed-hills&duration=115&hill_preference=hilly&target_dist=12.0&min_di st=10&max_dist=14&target_vert=1175&min_vert=975&max_vert=1375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-16-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260716 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-17-5-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260717 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =5&session=W5-Fri-easy&session_type=easy&tier=strong-finish&workout=W5-Fri -easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=5&session=W5-Fri-easy&session_type=easy&tier=strong-finish&workout =W5-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-17-5-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260717 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-18-5-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260718 SUMMARY:🔵 Long Run · 1h 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 45m\n• Vert: 925m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju +100M&week=5&session=W5-Sat-long&session_type=long&tier=strong-finish&work out=W5-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&targ et_vert=925&min_vert=775&max_vert=1075\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=105&distance_km=12.5&vert_m=925\nhttps://trailspl its.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=5&session=W5-Sat-long&session_type=long&tier=strong-finish&workout =W5-Sat-long&duration=105&target_dist=12.5&min_dist=11&max_dist=14&target_ vert=925&min_vert=775&max_vert=1075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-19-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260719 SUMMARY:🟢 Recovery Run or Hike · 1h 10m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 10m\n• Vert: 800m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTM B&distance=Jeju+100M&week=5&session=W5-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W5-Sun-recovery&duration=70&target_dist=7.0&min _dist=6&max_dist=8&target_vert=560&min_vert=475&max_vert=650\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=70&distance_km=7&vert_m=800 \nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=5&session=W5-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W5-Sun-recovery&duration=70&target_dist=7.0&min_dist=6&max_dist=8 &target_vert=560&min_vert=475&max_vert=650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-20-6-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-21-6-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transje ju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=6&session=W 6-Tue-easy&session_type=easy&tier=strong-finish&workout=W6-Tue-easy&durati on=80&target_dist=9.5&min_dist=8&max_dist=11\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=80&distance_km=9.5\nhttps://trailsplits.com /races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=6&session=W6-Tue-easy&session_type=easy&tier=strong-finish&workout =W6-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-21-6-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260721 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=6&session=W6-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W6-Tue-strength-hill-sprints&dura tion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target _vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=6&session=W6-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W6-Tue-strength-hill-sprints&duration=2 0&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert= 240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-22-6-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills · 2h DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h\n• Vert: 1225m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJej u+by+UTMB&distance=Jeju+100M&week=6&session=W6-Wed-hills&session_type=hill s&tier=strong-finish&workout=W6-Wed-hills&duration=120&hill_preference=hil ly&target_dist=12.5&min_dist=10&max_dist=15&target_vert=1225&min_vert=1025 &max_vert=1425\nhttps://trailsplits.com/tools/fuel-calculator?duration_min =120&distance_km=12.5&vert_m=1225\nhttps://trailsplits.com/races/transjeju -by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=6&session=W6-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W6-Wed-hills&duration=120&hill_preference=hilly&target_dist=12.5&min_di st=10&max_dist=15&target_vert=1225&min_vert=1025&max_vert=1425 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-23-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260723 SUMMARY:🧘 Cross-train (optional) · 35m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 35m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-24-6-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260724 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =6&session=W6-Fri-easy&session_type=easy&tier=strong-finish&workout=W6-Fri -easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=6&session=W6-Fri-easy&session_type=easy&tier=strong-finish&workout =W6-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-24-6-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260724 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-25-6-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 975m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju +100M&week=6&session=W6-Sat-long&session_type=long&tier=strong-finish&work out=W6-Sat-long&duration=110&target_dist=13.0&min_dist=11&max_dist=15&targ et_vert=975&min_vert=825&max_vert=1125\nhttps://trailsplits.com/tools/fuel -calculator?duration_min=110&distance_km=13&vert_m=975\nhttps://trailsplit s.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=6&session=W6-Sat-long&session_type=long&tier=strong-finish&workout =W6-Sat-long&duration=110&target_dist=13.0&min_dist=11&max_dist=15&target_ vert=975&min_vert=825&max_vert=1125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-26-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 850m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTM B&distance=Jeju+100M&week=6&session=W6-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W6-Sun-recovery&duration=75&target_dist=7.5&min _dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=75&distance_km=7.5&vert_m=8 50\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-pla n URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=6&session=W6-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W6-Sun-recovery&duration=75&target_dist=7.5&min_dist=6&max_dist=9 &target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-27-7-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260727 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-28-7-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260728 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transje ju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=7&session=W 7-Tue-easy&session_type=easy&tier=strong-finish&workout=W7-Tue-easy&durati on=75&target_dist=9.0&min_dist=7&max_dist=11\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=75&distance_km=9\nhttps://trailsplits.com/r aces/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=7&session=W7-Tue-easy&session_type=easy&tier=strong-finish&workout =W7-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-28-7-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260728 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=7&session=W7-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W7-Tue-strength-hill-sprints&dura tion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target _vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=7&session=W7-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W7-Tue-strength-hill-sprints&duration=2 0&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert= 240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-29-7-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260729 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1275m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRu n&sport=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=Trans Jeju+by+UTMB&distance=Jeju+100M&week=7&session=W7-Wed-hills&session_type=h ills&tier=strong-finish&workout=W7-Wed-hills&duration=125&hill_preference= hilly&target_dist=13.0&min_dist=11&max_dist=15&target_vert=1275&min_vert=1 075&max_vert=1475\nhttps://trailsplits.com/tools/fuel-calculator?duration_ min=125&distance_km=13&vert_m=1275\nhttps://trailsplits.com/races/transjej u-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=7&session=W7-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W7-Wed-hills&duration=125&hill_preference=hilly&target_dist=13.0&min_di st=11&max_dist=15&target_vert=1275&min_vert=1075&max_vert=1475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-30-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260730 SUMMARY:🧘 Cross-train (optional) · 40m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-31-7-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260731 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =7&session=W7-Fri-easy&session_type=easy&tier=strong-finish&workout=W7-Fri -easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://trails plits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=7&session=W7-Fri-easy&session_type=easy&tier=strong-finish&workout =W7-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-07-31-7-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260731 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-01-7-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 1025m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=7&session=W7-Sat-long&session_type=long&tier=strong-finish&workout =W7-Sat-long&duration=120&target_dist=14.0&min_dist=12&max_dist=16&target_ vert=1025&min_vert=850&max_vert=1200\nhttps://trailsplits.com/tools/fuel-c alculator?duration_min=120&distance_km=14&vert_m=1025\nhttps://trailsplits .com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=7&session=W7-Sat-long&session_type=long&tier=strong-finish&workout =W7-Sat-long&duration=120&target_dist=14.0&min_dist=12&max_dist=16&target_ vert=1025&min_vert=850&max_vert=1200 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-02-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260802 SUMMARY:🟢 Recovery Run or Hike · 1h 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 20m\n• Vert: 875m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTM B&distance=Jeju+100M&week=7&session=W7-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W7-Sun-recovery&duration=80&target_dist=8.0&min _dist=7&max_dist=9&target_vert=640&min_vert=525&max_vert=750\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=80&distance_km=8&vert_m=875 \nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=7&session=W7-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W7-Sun-recovery&duration=80&target_dist=8.0&min_dist=7&max_dist=9 &target_vert=640&min_vert=525&max_vert=750 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-03-8-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260803 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-04-8-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260804 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transje ju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=8&session=W 8-Tue-easy&session_type=easy&tier=strong-finish&workout=W8-Tue-easy&durati on=75&target_dist=9.0&min_dist=7&max_dist=11\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=75&distance_km=9\nhttps://trailsplits.com/r aces/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=8&session=W8-Tue-easy&session_type=easy&tier=strong-finish&workout =W8-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-04-8-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260804 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=8&session=W8-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W8-Tue-strength-hill-sprints&dura tion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target _vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=8&session=W8-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W8-Tue-strength-hill-sprints&duration=2 0&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert= 240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-05-8-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260805 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1100m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=Tran sJeju+by+UTMB&distance=Jeju+100M&week=8&session=W8-Wed-hills&session_type= hills&tier=strong-finish&workout=W8-Wed-hills&duration=100&hill_preference =hilly&target_dist=10.5&min_dist=8&max_dist=13&target_vert=1100&min_vert=9 25&max_vert=1275\nhttps://trailsplits.com/tools/fuel-calculator?duration_m in=100&distance_km=10.5&vert_m=1100\nhttps://trailsplits.com/races/transje ju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=8&session=W8-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W8-Wed-hills&duration=100&hill_preference=hilly&target_dist=10.5&min_di st=8&max_dist=13&target_vert=1100&min_vert=925&max_vert=1275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-06-8-Thu-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260806 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-07-8-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260807 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =8&session=W8-Fri-easy&session_type=easy&tier=strong-finish&workout=W8-Fri -easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=50&distance_km=6\nhttps://trails plits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=8&session=W8-Fri-easy&session_type=easy&tier=strong-finish&workout =W8-Fri-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-07-8-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260807 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-08-8-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260808 SUMMARY:🔵 Long Run · 2h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h\n• Vert: 900m\n• Effort: Moderate (steady)\n\n👇 LINKS :\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training _plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100 M&week=8&session=W8-Sat-long&session_type=long&tier=strong-finish&workout= W8-Sat-long&duration=120&target_dist=14.0&min_dist=12&max_dist=16&target_v ert=900&min_vert=750&max_vert=1050\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=120&distance_km=14&vert_m=900\nhttps://trailsplits.co m/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=8&session=W8-Sat-long&session_type=long&tier=strong-finish&workout =W8-Sat-long&duration=120&target_dist=14.0&min_dist=12&max_dist=16&target_ vert=900&min_vert=750&max_vert=1050 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-09-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260809 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 750m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTM B&distance=Jeju+100M&week=8&session=W8-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W8-Sun-recovery&duration=75&target_dist=7.5&min _dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=75&distance_km=7.5&vert_m=7 50\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-pla n URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=8&session=W8-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W8-Sun-recovery&duration=75&target_dist=7.5&min_dist=6&max_dist=9 &target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-10-9-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260810 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-11-9-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260811 SUMMARY:🟢 Easy Run · 1h 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transje ju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=9&session=W 9-Tue-easy&session_type=easy&tier=strong-finish&workout=W9-Tue-easy&durati on=80&target_dist=9.5&min_dist=8&max_dist=11\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=80&distance_km=9.5\nhttps://trailsplits.com /races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=9&session=W9-Tue-easy&session_type=easy&tier=strong-finish&workout =W9-Tue-easy&duration=80&target_dist=9.5&min_dist=8&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-11-9-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260811 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=9&session=W9-Tue-strength-hill-sprints&session_type=strength -hill-sprints&tier=strong-finish&workout=W9-Tue-strength-hill-sprints&dura tion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target _vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for- trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=9&session=W9-Tue-strength-hill-sprints&session_type=strength-hill- sprints&tier=strong-finish&workout=W9-Tue-strength-hill-sprints&duration=2 0&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert= 240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-12-9-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260812 SUMMARY:🟠 Medium Long Run + Hills · 2h 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 2h 20m\n• Vert: 1425m\n• Effort : Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeR un&sport=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=Tran sJeju+by+UTMB&distance=Jeju+100M&week=9&session=W9-Wed-hills&session_type= hills&tier=strong-finish&workout=W9-Wed-hills&duration=140&hill_preference =hilly&target_dist=14.5&min_dist=12&max_dist=17&target_vert=1425&min_vert= 1200&max_vert=1650\nhttps://trailsplits.com/tools/fuel-calculator?duration _min=140&distance_km=14.5&vert_m=1425\nhttps://trailsplits.com/races/trans jeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=9&session=W9-Wed-hills&session_type=hills&tier=strong-finish&worko ut=W9-Wed-hills&duration=140&hill_preference=hilly&target_dist=14.5&min_di st=12&max_dist=17&target_vert=1425&min_vert=1200&max_vert=1650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-13-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260813 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-14-9-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260814 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =9&session=W9-Fri-easy&session_type=easy&tier=strong-finish&workout=W9-Fri -easy&duration=55&target_dist=6.5&min_dist=5&max_dist=8\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=55&distance_km=6.5\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=9&session=W9-Fri-easy&session_type=easy&tier=strong-finish&workout =W9-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-14-9-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260814 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-15-9-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260815 SUMMARY:🔵 Long Run · 2h 10m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 2h 10m\n• Vert: 1125m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jej u+100M&week=9&session=W9-Sat-long&session_type=long&tier=strong-finish&wor kout=W9-Sat-long&duration=130&target_dist=15.5&min_dist=14&max_dist=17&tar get_vert=1125&min_vert=950&max_vert=1300\nhttps://trailsplits.com/tools/fu el-calculator?duration_min=130&distance_km=15.5&vert_m=1125\nhttps://trail splits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=9&session=W9-Sat-long&session_type=long&tier=strong-finish&workout =W9-Sat-long&duration=130&target_dist=15.5&min_dist=14&max_dist=17&target_ vert=1125&min_vert=950&max_vert=1300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-16-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260816 SUMMARY:🟢 Recovery Run or Hike · 1h 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 25m\n• Vert: 975m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTM B&distance=Jeju+100M&week=9&session=W9-Sun-recovery&session_type=recovery& tier=strong-finish&workout=W9-Sun-recovery&duration=85&target_dist=8.5&min _dist=7&max_dist=10&target_vert=680&min_vert=575&max_vert=800\nhttps://tra ilsplits.com/tools/fuel-calculator?duration_min=85&distance_km=8.5&vert_m= 975\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-pl an URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=9&session=W9-Sun-recovery&session_type=recovery&tier=strong-finish &workout=W9-Sun-recovery&duration=85&target_dist=8.5&min_dist=7&max_dist=1 0&target_vert=680&min_vert=575&max_vert=800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-17-10-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260817 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-18-10-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260818 SUMMARY:🟢 Easy Run · 1h 30m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 30m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transje ju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=10&session= W10-Tue-easy&session_type=easy&tier=strong-finish&workout=W10-Tue-easy&dur ation=90&target_dist=10.5&min_dist=9&max_dist=12\nhttps://trailsplits.com/ tools/fuel-calculator?duration_min=90&distance_km=10.5\nhttps://trailsplit s.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=10&session=W10-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W10-Tue-easy&duration=90&target_dist=10.5&min_dist=9&max_dist=12 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-18-10-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260818 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=10&session=W10-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W10-Tue-strength-hill-sprints&d uration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&tar get_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-f or-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-j eju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=10&session=W10-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W10-Tue-strength-hill-sprints&duratio n=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ve rt=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-19-10-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260819 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1475m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+100M&week=10&session=W10-Wed-hills&session_type=hills&tier=str ong-finish&workout=W10-Wed-hills&duration=145&hill_preference=hilly&target _dist=15.0&min_dist=12&max_dist=18&target_vert=1475&min_vert=1250&max_vert =1700\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=145&dist ance_km=15&vert_m=1475\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=10&session=W10-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W10-Wed-hills&duration=145&hill_preference=hilly&target_dist=15.0&min _dist=12&max_dist=18&target_vert=1475&min_vert=1250&max_vert=1700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-20-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260820 SUMMARY:🧘 Cross-train (optional) · 45m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-21-10-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260821 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =10&session=W10-Fri-easy&session_type=easy&tier=strong-finish&workout=W10- Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist=8\nhttps://trails plits.com/tools/fuel-calculator?duration_min=55&distance_km=6.5\nhttps://t railsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=10&session=W10-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W10-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-21-10-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260821 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-22-10-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260822 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 1175m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/ planner/?p=hikeRun&sport=hike&ref=training_plan&race=transjeju-by-utmb&rac e_name=TransJeju+by+UTMB&distance=Jeju+100M&week=10&session=W10-Sat-long&s ession_type=long&tier=strong-finish&workout=W10-Sat-long&duration=275&targ et_dist=32.5&min_dist=29&max_dist=36&target_vert=1175&min_vert=975&max_ver t=1375\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=275&dis tance_km=32.5&vert_m=1175\nhttps://trailsplits.com/races/transjeju-by-utmb -jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=hike&ref=training_pla n&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&we ek=10&session=W10-Sat-long&session_type=long&tier=strong-finish&workout=W1 0-Sat-long&duration=275&target_dist=32.5&min_dist=29&max_dist=36&target_ve rt=1175&min_vert=975&max_vert=1375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-23-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260823 SUMMARY:🟢 Recovery Run or Hike · 1h 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 1025m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UT MB&distance=Jeju+100M&week=10&session=W10-Sun-recovery&session_type=recove ry&tier=strong-finish&workout=W10-Sun-recovery&duration=90&target_dist=9.0 &min_dist=7&max_dist=11&target_vert=720&min_vert=600&max_vert=850\nhttps:/ /trailsplits.com/tools/fuel-calculator?duration_min=90&distance_km=9&vert_ m=1025\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training -plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=10&session=W10-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W10-Sun-recovery&duration=90&target_dist=9.0&min_dist=7&max_dis t=11&target_vert=720&min_vert=600&max_vert=850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-24-11-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260824 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-25-11-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260825 SUMMARY:🟢 Easy Run · 1h 10m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 10m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transje ju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=11&session= W11-Tue-easy&session_type=easy&tier=strong-finish&workout=W11-Tue-easy&dur ation=70&target_dist=8.5&min_dist=7&max_dist=10\nhttps://trailsplits.com/t ools/fuel-calculator?duration_min=70&distance_km=8.5\nhttps://trailsplits. com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=11&session=W11-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W11-Tue-easy&duration=70&target_dist=8.5&min_dist=7&max_dist=10 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-25-11-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260825 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=11&session=W11-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W11-Tue-strength-hill-sprints&d uration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&tar get_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-f or-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-j eju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=11&session=W11-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W11-Tue-strength-hill-sprints&duratio n=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ve rt=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-26-11-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260826 SUMMARY:🟠 Medium Long Run + Hills · 2h 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 25m\n• Vert: 1550m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+100M&week=11&session=W11-Wed-hills&session_type=hills&tier=str ong-finish&workout=W11-Wed-hills&duration=145&hill_preference=hilly&target _dist=15.0&min_dist=12&max_dist=18&target_vert=1550&min_vert=1300&max_vert =1800\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=145&dist ance_km=15&vert_m=1550\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=11&session=W11-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W11-Wed-hills&duration=145&hill_preference=hilly&target_dist=15.0&min _dist=12&max_dist=18&target_vert=1550&min_vert=1300&max_vert=1800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-27-11-Thu-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260827 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-28-11-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260828 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =11&session=W11-Fri-easy&session_type=easy&tier=strong-finish&workout=W11- Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trails plits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps://t railsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=11&session=W11-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W11-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-28-11-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260828 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-29-11-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260829 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1325m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jej u+100M&week=11&session=W11-Sat-long&session_type=long&tier=strong-finish&w orkout=W11-Sat-long&duration=210&target_dist=25.0&min_dist=23&max_dist=27& target_vert=1325&min_vert=1125&max_vert=1525\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=210&distance_km=25&vert_m=1325\nhttps://tra ilsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=11&session=W11-Sat-long&session_type=long&tier=strong-finish&worko ut=W11-Sat-long&duration=210&target_dist=25.0&min_dist=23&max_dist=27&targ et_vert=1325&min_vert=1125&max_vert=1525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-30-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260830 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 55m\n• Vert: 1125m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UT MB&distance=Jeju+100M&week=11&session=W11-Sun-recovery&session_type=recove ry&tier=strong-finish&workout=W11-Sun-recovery&duration=115&target_dist=11 .5&min_dist=10&max_dist=13&target_vert=920&min_vert=775&max_vert=1075\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=115&distance_km=11 .5&vert_m=1125\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=11&session=W11-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W11-Sun-recovery&duration=115&target_dist=11.5&min_dist=10&max_ dist=13&target_vert=920&min_vert=775&max_vert=1075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-08-31-12-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260831 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-01-12-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260901 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transjeju- by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=12&session=W12 -Tue-easy&session_type=easy&tier=strong-finish&workout=W12-Tue-easy&durati on=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=50&distance_km=6\nhttps://trailsplits.com/ra ces/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=12&session=W12-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W12-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-01-12-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260901 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=12&session=W12-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W12-Tue-strength-hill-sprints&d uration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&tar get_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-f or-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-j eju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=12&session=W12-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W12-Tue-strength-hill-sprints&duratio n=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ve rt=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-02-12-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260902 SUMMARY:🟠 Medium Long Run + Hills · 1h 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1325m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+100M&week=12&session=W12-Wed-hills&session_type=hills&tier=str ong-finish&workout=W12-Wed-hills&duration=100&hill_preference=hilly&target _dist=10.5&min_dist=8&max_dist=13&target_vert=1260&min_vert=1050&max_vert= 1450\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=100&dista nce_km=10.5&vert_m=1325\nhttps://trailsplits.com/races/transjeju-by-utmb-j eju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=12&session=W12-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W12-Wed-hills&duration=100&hill_preference=hilly&target_dist=10.5&min _dist=8&max_dist=13&target_vert=1260&min_vert=1050&max_vert=1450 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-03-12-Thu-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260903 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-04-12-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260904 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =12&session=W12-Fri-easy&session_type=easy&tier=strong-finish&workout=W12- Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trails plits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps://t railsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=12&session=W12-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W12-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-04-12-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260904 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-05-12-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260905 SUMMARY:🔵 Adventure Run / Hike · 4h 35m DESCRIPTION:🎯 FOCUS: Long hike-run on easy effort. Practice fueling\, pol es\, and hike/run transitions.\n\n📊 TARGETS:\n• Duration: 4h 35m\n• Vert: 1125m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/ planner/?p=hikeRun&sport=hike&ref=training_plan&race=transjeju-by-utmb&rac e_name=TransJeju+by+UTMB&distance=Jeju+100M&week=12&session=W12-Sat-long&s ession_type=long&tier=strong-finish&workout=W12-Sat-long&duration=275&targ et_dist=32.5&min_dist=29&max_dist=36&target_vert=1125&min_vert=950&max_ver t=1300\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=275&dis tance_km=32.5&vert_m=1125\nhttps://trailsplits.com/races/transjeju-by-utmb -jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=hike&ref=training_pla n&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&we ek=12&session=W12-Sat-long&session_type=long&tier=strong-finish&workout=W1 2-Sat-long&duration=275&target_dist=32.5&min_dist=29&max_dist=36&target_ve rt=1125&min_vert=950&max_vert=1300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-06-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260906 SUMMARY:🟢 Long Run (Part 2) / Hike · 1h 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 40m\n• Vert: 1050m\n• Effort: Easy (convers ational)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tr ail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UT MB&distance=Jeju+100M&week=12&session=W12-Sun-recovery&session_type=recove ry&tier=strong-finish&workout=W12-Sun-recovery&duration=100&target_dist=10 .0&min_dist=8&max_dist=12&target_vert=800&min_vert=675&max_vert=925\nhttps ://trailsplits.com/tools/fuel-calculator?duration_min=100&distance_km=10&v ert_m=1050\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/trai ning-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=12&session=W12-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W12-Sun-recovery&duration=100&target_dist=10.0&min_dist=8&max_d ist=12&target_vert=800&min_vert=675&max_vert=925 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-07-13-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260907 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-08-13-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260908 SUMMARY:🟢 Easy Run · 1h 40m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transje ju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=13&session= W13-Tue-easy&session_type=easy&tier=strong-finish&workout=W13-Tue-easy&dur ation=100&target_dist=12.0&min_dist=10&max_dist=14\nhttps://trailsplits.co m/tools/fuel-calculator?duration_min=100&distance_km=12\nhttps://trailspli ts.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=13&session=W13-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W13-Tue-easy&duration=100&target_dist=12.0&min_dist=10&max_dist=14 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-08-13-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260908 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=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=13&session=W13-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W13-Tue-strength-hill-sprints&d uration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&tar get_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-f or-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-j eju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=13&session=W13-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W13-Tue-strength-hill-sprints&duratio n=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ve rt=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-09-13-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260909 SUMMARY:🟠 Medium Long Run + Hills · 2h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Vert: 1600m\n• Effort: Moderate (stea dy)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+100M&week=13&session=W13-Wed-hills&session_type=hills&tier=str ong-finish&workout=W13-Wed-hills&duration=150&hill_preference=hilly&target _dist=16.0&min_dist=13&max_dist=19&target_vert=1600&min_vert=1350&max_vert =1850\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=150&dist ance_km=16&vert_m=1600\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=13&session=W13-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W13-Wed-hills&duration=150&hill_preference=hilly&target_dist=16.0&min _dist=13&max_dist=19&target_vert=1600&min_vert=1350&max_vert=1850 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-10-13-Thu-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260910 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-11-13-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260911 SUMMARY:🟢 Easy Run · 45m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 45m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =13&session=W13-Fri-easy&session_type=easy&tier=strong-finish&workout=W13- Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7\nhttps://trails plits.com/tools/fuel-calculator?duration_min=45&distance_km=5.5\nhttps://t railsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=13&session=W13-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W13-Fri-easy&duration=45&target_dist=5.5&min_dist=4&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-11-13-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260911 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/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-12-13-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260912 SUMMARY:🔵 Long Run (Part 1) · 3h 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 3h 30m\n• Vert: 1425m\n• Effort: Moderate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=tra ining_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jej u+100M&week=13&session=W13-Sat-long&session_type=long&tier=strong-finish&w orkout=W13-Sat-long&duration=210&target_dist=25.0&min_dist=23&max_dist=27& target_vert=1425&min_vert=1200&max_vert=1650\nhttps://trailsplits.com/tool s/fuel-calculator?duration_min=210&distance_km=25&vert_m=1425\nhttps://tra ilsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=13&session=W13-Sat-long&session_type=long&tier=strong-finish&worko ut=W13-Sat-long&duration=210&target_dist=25.0&min_dist=23&max_dist=27&targ et_vert=1425&min_vert=1200&max_vert=1650 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-13-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260913 SUMMARY:🟢 Long Run (Part 2) / Hike · 2h 5m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1125m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTM B&distance=Jeju+100M&week=13&session=W13-Sun-recovery&session_type=recover y&tier=strong-finish&workout=W13-Sun-recovery&duration=125&target_dist=12. 5&min_dist=11&max_dist=15&target_vert=1000&min_vert=850&max_vert=1150\nhtt ps://trailsplits.com/tools/fuel-calculator?duration_min=125&distance_km=12 .5&vert_m=1125\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=13&session=W13-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W13-Sun-recovery&duration=125&target_dist=12.5&min_dist=11&max_ dist=15&target_vert=1000&min_vert=850&max_vert=1150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-14-14-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260914 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-15-14-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260915 SUMMARY:🟢 Easy Run · 1h 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 1h 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsp lits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transje ju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=14&session= W14-Tue-easy&session_type=easy&tier=strong-finish&workout=W14-Tue-easy&dur ation=75&target_dist=9.0&min_dist=7&max_dist=11\nhttps://trailsplits.com/t ools/fuel-calculator?duration_min=75&distance_km=9\nhttps://trailsplits.co m/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=14&session=W14-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W14-Tue-easy&duration=75&target_dist=9.0&min_dist=7&max_dist=11 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-15-14-Tue-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260915 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session A: Bulgarian split squat\, single-leg RDL\, step-ups (bench/stairs)\, calf raises\, side plank. Quality reps\; stop well before failure. If 10 reps feels easy\, add weight (backpack/wat er) so the last 2 reps feel challenging. In peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n� � LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=t raining_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=J eju+100M&week=14&session=W14-Tue-strength-hill-sprints&session_type=streng th-hill-sprints&tier=strong-finish&workout=W14-Tue-strength-hill-sprints&d uration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&tar get_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-f or-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-j eju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=14&session=W14-Tue-strength-hill-sprints&session_type=strength-hil l-sprints&tier=strong-finish&workout=W14-Tue-strength-hill-sprints&duratio n=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ve rt=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-16-14-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260916 SUMMARY:🟠 Medium Long Run + Hills · 2h 5m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 2h 5m\n• Vert: 1175m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ru n&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&dis tance=Jeju+100M&week=14&session=W14-Wed-hills&session_type=hills&tier=stro ng-finish&workout=W14-Wed-hills&duration=125&hill_preference=hilly&target_ dist=13.0&min_dist=11&max_dist=15&target_vert=1175&min_vert=975&max_vert=1 375\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=125&distan ce_km=13&vert_m=1175\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=14&session=W14-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W14-Wed-hills&duration=125&hill_preference=hilly&target_dist=13.0&min _dist=11&max_dist=15&target_vert=1175&min_vert=975&max_vert=1375 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-17-14-Thu-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260917 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-18-14-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260918 SUMMARY:🟢 Easy Run · 55m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 55m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =14&session=W14-Fri-easy&session_type=easy&tier=strong-finish&workout=W14- Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist=8\nhttps://trails plits.com/tools/fuel-calculator?duration_min=55&distance_km=6.5\nhttps://t railsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=14&session=W14-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W14-Fri-easy&duration=55&target_dist=6.5&min_dist=5&max_dist=8 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-18-14-Fri-strength@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260918 SUMMARY:💪 Strength (optional) · 30m DESCRIPTION:🎯 FOCUS: No-gym Session B: step-downs (slow 3–4s)\, lunges/si t-to-stand\, soleus raises\, carries (backpack)\, dead bug. Quality reps\; stop well before failure. If you have a long run Saturday\, avoid heavy e ccentric step-downs on Friday (swap to core/power or move to Wednesday). I n peak weeks\, keep it short and easy.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Easy (quality reps)\n\n👇 LINKS:\nhttps://trailsplits.com/strength -for-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb -jeju-100m/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-19-14-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260919 SUMMARY:🔵 Long Run · 1h 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 50m\n• Vert: 925m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju +100M&week=14&session=W14-Sat-long&session_type=long&tier=strong-finish&wo rkout=W14-Sat-long&duration=110&target_dist=13.0&min_dist=11&max_dist=15&t arget_vert=925&min_vert=775&max_vert=1075\nhttps://trailsplits.com/tools/f uel-calculator?duration_min=110&distance_km=13&vert_m=925\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=14&session=W14-Sat-long&session_type=long&tier=strong-finish&worko ut=W14-Sat-long&duration=110&target_dist=13.0&min_dist=11&max_dist=15&targ et_vert=925&min_vert=775&max_vert=1075 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-20-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260920 SUMMARY:🟢 Recovery Run or Hike · 1h 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 1h 15m\n• Vert: 800m\n• Effort: Easy (conversa tional)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=tra il_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTM B&distance=Jeju+100M&week=14&session=W14-Sun-recovery&session_type=recover y&tier=strong-finish&workout=W14-Sun-recovery&duration=75&target_dist=7.5& min_dist=6&max_dist=9&target_vert=600&min_vert=500&max_vert=700\nhttps://t railsplits.com/tools/fuel-calculator?duration_min=75&distance_km=7.5&vert_ m=800\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training- plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=14&session=W14-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W14-Sun-recovery&duration=75&target_dist=7.5&min_dist=6&max_dis t=9&target_vert=600&min_vert=500&max_vert=700 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-21-15-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260921 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-22-15-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260922 SUMMARY:🟢 Easy Run · 50m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 50m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transjeju- by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=15&session=W15 -Tue-easy&session_type=easy&tier=strong-finish&workout=W15-Tue-easy&durati on=50&target_dist=6.0&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=50&distance_km=6\nhttps://trailsplits.com/ra ces/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=15&session=W15-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W15-Tue-easy&duration=50&target_dist=6.0&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-23-15-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260923 SUMMARY:🟠 Medium Long Run + Hills · 1h 30m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions. If short on time\, prioritize the vert over the duration.\n \n📊 TARGETS:\n• Duration: 1h 30m\n• Vert: 825m\n• Effort: Moderate (stead y)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ru n&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&dis tance=Jeju+100M&week=15&session=W15-Wed-hills&session_type=hills&tier=stro ng-finish&workout=W15-Wed-hills&duration=90&hill_preference=hilly&target_d ist=9.5&min_dist=8&max_dist=11&target_vert=825&min_vert=700&max_vert=950\n https://trailsplits.com/tools/fuel-calculator?duration_min=90&distance_km= 9.5&vert_m=825\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/ training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=15&session=W15-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W15-Wed-hills&duration=90&hill_preference=hilly&target_dist=9.5&min_d ist=8&max_dist=11&target_vert=825&min_vert=700&max_vert=950 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-24-15-Thu-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260924 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-25-15-Fri-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260925 SUMMARY:🟢 Easy Run · 40m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 40m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week =15&session=W15-Fri-easy&session_type=easy&tier=strong-finish&workout=W15- Fri-easy&duration=40&target_dist=4.5&min_dist=3&max_dist=6\nhttps://trails plits.com/tools/fuel-calculator?duration_min=40&distance_km=4.5\nhttps://t railsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=15&session=W15-Fri-easy&session_type=easy&tier=strong-finish&worko ut=W15-Fri-easy&duration=40&target_dist=4.5&min_dist=3&max_dist=6 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-26-15-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260926 SUMMARY:🔵 Long Run · 1h 20m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 20m\n• Vert: 675m\n• Effort: Moderate (steady)\n\n👇 L INKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trai ning_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju +100M&week=15&session=W15-Sat-long&session_type=long&tier=strong-finish&wo rkout=W15-Sat-long&duration=80&target_dist=9.5&min_dist=8&max_dist=11&targ et_vert=675&min_vert=550&max_vert=800\nhttps://trailsplits.com/tools/fuel- calculator?duration_min=80&distance_km=9.5&vert_m=675\nhttps://trailsplits .com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=15&session=W15-Sat-long&session_type=long&tier=strong-finish&worko ut=W15-Sat-long&duration=80&target_dist=9.5&min_dist=8&max_dist=11&target_ vert=675&min_vert=550&max_vert=800 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-27-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260927 SUMMARY:🟢 Recovery Run or Hike · 55m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 575m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&d istance=Jeju+100M&week=15&session=W15-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W15-Sun-recovery&duration=55&target_dist=5.5&min _dist=4&max_dist=7&target_vert=440&min_vert=350&max_vert=525\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=55&distance_km=5.5&vert_m=5 75\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-pla n URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=15&session=W15-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W15-Sun-recovery&duration=55&target_dist=5.5&min_dist=4&max_dis t=7&target_vert=440&min_vert=350&max_vert=525 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-28-16-Mon-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260928 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-29-16-Tue-easy@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260929 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=transjeju- by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+100M&week=16&session=W16 -Tue-easy&session_type=easy&tier=strong-finish&workout=W16-Tue-easy&durati on=30&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools /fuel-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/ races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=16&session=W16-Tue-easy&session_type=easy&tier=strong-finish&worko ut=W16-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-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-09-30-16-Wed-hills@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20260930 SUMMARY:🟠 Medium Long Run + Hills · 55m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 55m\n• Vert: 500m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJej u+by+UTMB&distance=Jeju+100M&week=16&session=W16-Wed-hills&session_type=hi lls&tier=strong-finish&workout=W16-Wed-hills&duration=55&hill_preference=h illy&target_dist=6.0&min_dist=5&max_dist=7&target_vert=500&min_vert=425&ma x_vert=575\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=55& distance_km=6&vert_m=500\nhttps://trailsplits.com/races/transjeju-by-utmb- jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=16&session=W16-Wed-hills&session_type=hills&tier=strong-finish&wor kout=W16-Wed-hills&duration=55&hill_preference=hilly&target_dist=6.0&min_d ist=5&max_dist=7&target_vert=500&min_vert=425&max_vert=575 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-10-01-16-Thu-rest@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20261001 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-100m/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-10-02-16-Fri-race-day@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20261002 SUMMARY:🏁 Race Day: TransJeju by UTMB Jeju 100M DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/traini ng-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-10-03-16-Sat-long@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20261003 SUMMARY:🔵 Long Run · 50m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 50m\n• Vert: 400m\n• Effort: Moderate (steady)\n\n👇 LINK S:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=16&session=W16-Sat-long&session_type=long&tier=strong-finish&worko ut=W16-Sat-long&duration=50&target_dist=6.0&min_dist=5&max_dist=7&target_v ert=400&min_vert=325&max_vert=475\nhttps://trailsplits.com/tools/fuel-calc ulator?duration_min=50&distance_km=6&vert_m=400\nhttps://trailsplits.com/r aces/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=16&session=W16-Sat-long&session_type=long&tier=strong-finish&worko ut=W16-Sat-long&duration=50&target_dist=6.0&min_dist=5&max_dist=7&target_v ert=400&min_vert=325&max_vert=475 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-100m-2026-10-02-strong-finish-strength-no- gym-2026-10-04-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T074050Z DTSTART;VALUE=DATE:20261004 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 350m\n• Effort: Easy (conversatio nal)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_ run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&d istance=Jeju+100M&week=16&session=W16-Sun-recovery&session_type=recovery&t ier=strong-finish&workout=W16-Sun-recovery&duration=30&target_dist=3.0&min _dist=2&max_dist=4&target_vert=240&min_vert=200&max_vert=300\nhttps://trai lsplits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=350 \nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-100m/training-plan URL:https://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=trainin g_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+10 0M&week=16&session=W16-Sun-recovery&session_type=recovery&tier=strong-fini sh&workout=W16-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dis t=4&target_vert=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR