BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Race Training Plan//EN X-WR-CALNAME:TrailSplits: TransJeju by UTMB Jeju 20K (strong-finish\, +strength (no-gym)) METHOD:PUBLISH BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-15-effort-legend@trailsplits.com DTSTAMP:20260606T074104Z 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-20 k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-15-W1-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 1 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 200m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-22-W2-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 2 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 225m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-29-W3-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260629 SUMMARY:📅 Week 3 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 225m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-06-W4-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260706 SUMMARY:📅 Week 4 Overview · Base Building DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 200m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-13-W5-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260713 SUMMARY:📅 Week 5 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 250m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-20-W6-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 6 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 300m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-27-W7-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 7 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 300m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (40m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-03-W8-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260803 SUMMARY:📅 Week 8 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 2h 35m\n• Vert: 225m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-10-W9-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260810 SUMMARY:📅 Week 9 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h\n• Vert: 300m\n\nKEY SESSIONS:\n• Wed: Med ium Long Run + Hills (45m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps://tra ilsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-17-W10-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260817 SUMMARY:📅 Week 10 Overview · Vert Accumulation DESCRIPTION:TOTALS:\n• Time: 3h 5m\n• Vert: 325m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (45m)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-24-W11-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260824 SUMMARY:📅 Week 11 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 15m\n• Vert: 400m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (45m)\n• Sat: Long Run (1h)\n\n👇 PLAN:\nhttps:// trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-31-W12-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260831 SUMMARY:📅 Week 12 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 2h 45m\n• Vert: 325m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (35m)\n• Sat: Long Run (55m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-07-W13-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260907 SUMMARY:📅 Week 13 Overview · Peak Volume DESCRIPTION:TOTALS:\n• Time: 3h 30m\n• Vert: 400m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (50m)\n• Sat: Long Run (1h 5m)\n\n👇 PLAN:\nhttps ://trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-14-W14-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260914 SUMMARY:📅 Week 14 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 2h 25m\n• Vert: 250m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (40m)\n• Sat: Long Run (35m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-21-W15-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260921 SUMMARY:📅 Week 15 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 1h 45m\n• Vert: 200m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (25m)\n• Sat: Long Run (30m)\n\n👇 PLAN:\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-28-W16-overview@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260928 SUMMARY:📅 Week 16 Overview · Taper DESCRIPTION:TOTALS:\n• Time: 1h 5m\n• Vert: 100m\n\nKEY SESSIONS:\n• Wed: Medium Long Run + Hills (20m)\n\n👇 PLAN:\nhttps://trailsplits.com/races/t ransjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-15-1-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260615 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-16-1-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260616 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+20K&week=1&session=W1-Tu e-easy&session_type=easy&tier=strong-finish&workout=W1-Tue-easy&duration=3 0&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=1&session=W1-Tue-easy&session_type=easy&tier=strong-finish&workout= W1-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-16-1-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=1&session=W1-Tue-strength-hill-sprints&session_type=strength- hill-sprints&tier=strong-finish&workout=W1-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju- 20k/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+20 K&week=1&session=W1-Tue-strength-hill-sprints&session_type=strength-hill-s prints&tier=strong-finish&workout=W1-Tue-strength-hill-sprints&duration=20 &hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=2 40&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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-17-1-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260617 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 75m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju +by+UTMB&distance=Jeju+20K&week=1&session=W1-Wed-hills&session_type=hills& tier=strong-finish&workout=W1-Wed-hills&duration=35&hill_preference=hilly& target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_ver t=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dista nce_km=3.5&vert_m=75\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -20k/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+20 K&week=1&session=W1-Wed-hills&session_type=hills&tier=strong-finish&workou t=W1-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist= 2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-18-1-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-19-1-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260619 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 1&session=W1-Fri-easy&session_type=easy&tier=strong-finish&workout=W1-Fri- easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=1&session=W1-Fri-easy&session_type=easy&tier=strong-finish&workout= W1-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-19-1-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-20-1-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 75m\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+20K &week=1&session=W1-Sat-long&session_type=long&tier=strong-finish&workout=W 1-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=45&distance_km=5.5&vert_m=75\nhttps://trailsplits.com/races/ transjeju-by-utmb-jeju-20k/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+20 K&week=1&session=W1-Sat-long&session_type=long&tier=strong-finish&workout= W1-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-21-1-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260621 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\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+20K&week=1&session=W1-Sun-recovery&session_type=recovery&tier= strong-finish&workout=W1-Sun-recovery&duration=20&target_dist=2.0&min_dist =1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits. com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=1&session=W1-Sun-recovery&session_type=recovery&tier=strong-finish& workout=W1-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3& target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-22-2-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260622 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-23-2-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260623 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+20K&week=2&session=W2-Tu e-easy&session_type=easy&tier=strong-finish&workout=W2-Tue-easy&duration=3 0&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=2&session=W2-Tue-easy&session_type=easy&tier=strong-finish&workout= W2-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-23-2-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=2&session=W2-Tue-strength-hill-sprints&session_type=strength- hill-sprints&tier=strong-finish&workout=W2-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju- 20k/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+20 K&week=2&session=W2-Tue-strength-hill-sprints&session_type=strength-hill-s prints&tier=strong-finish&workout=W2-Tue-strength-hill-sprints&duration=20 &hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=2 40&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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-24-2-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260624 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 100m\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+20K&week=2&session=W2-Wed-hills&session_type=hills &tier=strong-finish&workout=W2-Wed-hills&duration=35&hill_preference=hilly &target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_ve rt=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dist ance_km=3.5&vert_m=100\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=2&session=W2-Wed-hills&session_type=hills&tier=strong-finish&workou t=W2-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist= 2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-25-2-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260625 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-26-2-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260626 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 2&session=W2-Fri-easy&session_type=easy&tier=strong-finish&workout=W2-Fri- easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=2&session=W2-Fri-easy&session_type=easy&tier=strong-finish&workout= W2-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-26-2-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-27-2-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260627 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 75m\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+20K &week=2&session=W2-Sat-long&session_type=long&tier=strong-finish&workout=W 2-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=45&distance_km=5.5&vert_m=75\nhttps://trailsplits.com/races/ transjeju-by-utmb-jeju-20k/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+20 K&week=2&session=W2-Sat-long&session_type=long&tier=strong-finish&workout= W2-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-28-2-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260628 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\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+20K&week=2&session=W2-Sun-recovery&session_type=recovery&tier= strong-finish&workout=W2-Sun-recovery&duration=20&target_dist=2.0&min_dist =1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits. com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=2&session=W2-Sun-recovery&session_type=recovery&tier=strong-finish& workout=W2-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3& target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-29-3-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260629 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-30-3-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260630 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+20K&week=3&session=W3-Tu e-easy&session_type=easy&tier=strong-finish&workout=W3-Tue-easy&duration=3 0&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=3&session=W3-Tue-easy&session_type=easy&tier=strong-finish&workout= W3-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-06-30-3-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=3&session=W3-Tue-strength-hill-sprints&session_type=strength- hill-sprints&tier=strong-finish&workout=W3-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju- 20k/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+20 K&week=3&session=W3-Tue-strength-hill-sprints&session_type=strength-hill-s prints&tier=strong-finish&workout=W3-Tue-strength-hill-sprints&duration=20 &hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=2 40&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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-01-3-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260701 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 100m\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+20K&week=3&session=W3-Wed-hills&session_type=hills &tier=strong-finish&workout=W3-Wed-hills&duration=35&hill_preference=hilly &target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_ve rt=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dist ance_km=3.5&vert_m=100\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=3&session=W3-Wed-hills&session_type=hills&tier=strong-finish&workou t=W3-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist= 2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-02-3-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260702 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-03-3-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260703 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 3&session=W3-Fri-easy&session_type=easy&tier=strong-finish&workout=W3-Fri- easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=3&session=W3-Fri-easy&session_type=easy&tier=strong-finish&workout= W3-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-03-3-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-04-3-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260704 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 75m\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+20K &week=3&session=W3-Sat-long&session_type=long&tier=strong-finish&workout=W 3-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=45&distance_km=5.5&vert_m=75\nhttps://trailsplits.com/races/ transjeju-by-utmb-jeju-20k/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+20 K&week=3&session=W3-Sat-long&session_type=long&tier=strong-finish&workout= W3-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-05-3-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260705 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\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+20K&week=3&session=W3-Sun-recovery&session_type=recovery&tier= strong-finish&workout=W3-Sun-recovery&duration=20&target_dist=2.0&min_dist =1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits. com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=3&session=W3-Sun-recovery&session_type=recovery&tier=strong-finish& workout=W3-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3& target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-06-4-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260706 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-07-4-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260707 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+20K&week=4&session=W4-Tu e-easy&session_type=easy&tier=strong-finish&workout=W4-Tue-easy&duration=3 0&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=4&session=W4-Tue-easy&session_type=easy&tier=strong-finish&workout= W4-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-07-4-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=4&session=W4-Tue-strength-hill-sprints&session_type=strength- hill-sprints&tier=strong-finish&workout=W4-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju- 20k/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+20 K&week=4&session=W4-Tue-strength-hill-sprints&session_type=strength-hill-s prints&tier=strong-finish&workout=W4-Tue-strength-hill-sprints&duration=20 &hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=2 40&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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-08-4-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260708 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 75m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju +by+UTMB&distance=Jeju+20K&week=4&session=W4-Wed-hills&session_type=hills& tier=strong-finish&workout=W4-Wed-hills&duration=35&hill_preference=hilly& target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_ver t=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dista nce_km=3.5&vert_m=75\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -20k/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+20 K&week=4&session=W4-Wed-hills&session_type=hills&tier=strong-finish&workou t=W4-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist= 2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-09-4-Thu-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260709 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-10-4-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260710 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 4&session=W4-Fri-easy&session_type=easy&tier=strong-finish&workout=W4-Fri- easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=4&session=W4-Fri-easy&session_type=easy&tier=strong-finish&workout= W4-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-10-4-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-11-4-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260711 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 75m\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+20K &week=4&session=W4-Sat-long&session_type=long&tier=strong-finish&workout=W 4-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=45&distance_km=5.5&vert_m=75\nhttps://trailsplits.com/races/ transjeju-by-utmb-jeju-20k/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+20 K&week=4&session=W4-Sat-long&session_type=long&tier=strong-finish&workout= W4-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-12-4-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260712 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\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+20K&week=4&session=W4-Sun-recovery&session_type=recovery&tier= strong-finish&workout=W4-Sun-recovery&duration=20&target_dist=2.0&min_dist =1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits. com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=4&session=W4-Sun-recovery&session_type=recovery&tier=strong-finish& workout=W4-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3& target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-13-5-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260713 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-14-5-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260714 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+20K&week=5&session=W5-Tu e-easy&session_type=easy&tier=strong-finish&workout=W5-Tue-easy&duration=3 0&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=5&session=W5-Tue-easy&session_type=easy&tier=strong-finish&workout= W5-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-14-5-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=5&session=W5-Tue-strength-hill-sprints&session_type=strength- hill-sprints&tier=strong-finish&workout=W5-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju- 20k/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+20 K&week=5&session=W5-Tue-strength-hill-sprints&session_type=strength-hill-s prints&tier=strong-finish&workout=W5-Tue-strength-hill-sprints&duration=20 &hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=2 40&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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-15-5-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260715 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 100m\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+20K&week=5&session=W5-Wed-hills&session_type=hills &tier=strong-finish&workout=W5-Wed-hills&duration=35&hill_preference=hilly &target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_ve rt=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dist ance_km=3.5&vert_m=100\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=5&session=W5-Wed-hills&session_type=hills&tier=strong-finish&workou t=W5-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist= 2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-16-5-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260716 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-17-5-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260717 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 5&session=W5-Fri-easy&session_type=easy&tier=strong-finish&workout=W5-Fri- easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=5&session=W5-Fri-easy&session_type=easy&tier=strong-finish&workout= W5-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-17-5-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-18-5-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260718 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 75m\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+20K &week=5&session=W5-Sat-long&session_type=long&tier=strong-finish&workout=W 5-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=45&distance_km=5.5&vert_m=75\nhttps://trailsplits.com/races/ transjeju-by-utmb-jeju-20k/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+20 K&week=5&session=W5-Sat-long&session_type=long&tier=strong-finish&workout= W5-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-19-5-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260719 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+20K&week=5&session=W5-Sun-recovery&session_type=recovery&tier= strong-finish&workout=W5-Sun-recovery&duration=20&target_dist=2.0&min_dist =1&max_dist=3&target_vert=75&min_vert=50&max_vert=100\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=75\nhttps: //trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=5&session=W5-Sun-recovery&session_type=recovery&tier=strong-finish& workout=W5-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3& target_vert=75&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-20-6-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260720 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-21-6-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260721 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+20K&week=6&session=W6-Tu e-easy&session_type=easy&tier=strong-finish&workout=W6-Tue-easy&duration=3 0&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=6&session=W6-Tue-easy&session_type=easy&tier=strong-finish&workout= W6-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-21-6-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=6&session=W6-Tue-strength-hill-sprints&session_type=strength- hill-sprints&tier=strong-finish&workout=W6-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju- 20k/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+20 K&week=6&session=W6-Tue-strength-hill-sprints&session_type=strength-hill-s prints&tier=strong-finish&workout=W6-Tue-strength-hill-sprints&duration=20 &hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=2 40&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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-22-6-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260722 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJej u+by+UTMB&distance=Jeju+20K&week=6&session=W6-Wed-hills&session_type=hills &tier=strong-finish&workout=W6-Wed-hills&duration=35&hill_preference=hilly &target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_ve rt=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dist ance_km=3.5&vert_m=125\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=6&session=W6-Wed-hills&session_type=hills&tier=strong-finish&workou t=W6-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist= 2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-23-6-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260723 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-24-6-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260724 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 6&session=W6-Fri-easy&session_type=easy&tier=strong-finish&workout=W6-Fri- easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=6&session=W6-Fri-easy&session_type=easy&tier=strong-finish&workout= W6-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-24-6-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-25-6-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 100m\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+20 K&week=6&session=W6-Sat-long&session_type=long&tier=strong-finish&workout= W6-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=45&distance_km=5.5&vert_m=100\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=6&session=W6-Sat-long&session_type=long&tier=strong-finish&workout= W6-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-26-6-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260726 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+20K&week=6&session=W6-Sun-recovery&session_type=recovery&tier= strong-finish&workout=W6-Sun-recovery&duration=20&target_dist=2.0&min_dist =1&max_dist=3&target_vert=75&min_vert=50&max_vert=100\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=75\nhttps: //trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=6&session=W6-Sun-recovery&session_type=recovery&tier=strong-finish& workout=W6-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3& target_vert=75&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-27-7-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260727 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-28-7-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260728 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+20K&week=7&session=W7-Tu e-easy&session_type=easy&tier=strong-finish&workout=W7-Tue-easy&duration=3 0&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=7&session=W7-Tue-easy&session_type=easy&tier=strong-finish&workout= W7-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-28-7-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=7&session=W7-Tue-strength-hill-sprints&session_type=strength- hill-sprints&tier=strong-finish&workout=W7-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju- 20k/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+20 K&week=7&session=W7-Tue-strength-hill-sprints&session_type=strength-hill-s prints&tier=strong-finish&workout=W7-Tue-strength-hill-sprints&duration=20 &hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=2 40&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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-29-7-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260729 SUMMARY:🟠 Medium Long Run + Hills · 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 125m\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+20K&week=7&session=W7-Wed-hills&session_type=hills &tier=strong-finish&workout=W7-Wed-hills&duration=40&hill_preference=hilly &target_dist=4.0&min_dist=3&max_dist=5&target_vert=200&min_vert=150&max_ve rt=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&dist ance_km=4&vert_m=125\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -20k/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+20 K&week=7&session=W7-Wed-hills&session_type=hills&tier=strong-finish&workou t=W7-Wed-hills&duration=40&hill_preference=hilly&target_dist=4.0&min_dist= 3&max_dist=5&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-30-7-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260730 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-31-7-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260731 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 7&session=W7-Fri-easy&session_type=easy&tier=strong-finish&workout=W7-Fri- easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=7&session=W7-Fri-easy&session_type=easy&tier=strong-finish&workout= W7-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-07-31-7-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-01-7-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 100m\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+20 K&week=7&session=W7-Sat-long&session_type=long&tier=strong-finish&workout= W7-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=45&distance_km=5.5&vert_m=100\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=7&session=W7-Sat-long&session_type=long&tier=strong-finish&workout= W7-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-02-7-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260802 SUMMARY:🟢 Recovery Run or Hike · 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+20K&week=7&session=W7-Sun-recovery&session_type=recovery&tier= strong-finish&workout=W7-Sun-recovery&duration=25&target_dist=2.5&min_dist =2&max_dist=3&target_vert=75&min_vert=50&max_vert=100\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=25&distance_km=2.5&vert_m=75\nhttp s://trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=7&session=W7-Sun-recovery&session_type=recovery&tier=strong-finish& workout=W7-Sun-recovery&duration=25&target_dist=2.5&min_dist=2&max_dist=3& target_vert=75&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-03-8-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260803 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-04-8-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260804 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+20K&week=8&session=W8-Tu e-easy&session_type=easy&tier=strong-finish&workout=W8-Tue-easy&duration=3 0&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=8&session=W8-Tue-easy&session_type=easy&tier=strong-finish&workout= W8-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-04-8-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=8&session=W8-Tue-strength-hill-sprints&session_type=strength- hill-sprints&tier=strong-finish&workout=W8-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju- 20k/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+20 K&week=8&session=W8-Tue-strength-hill-sprints&session_type=strength-hill-s prints&tier=strong-finish&workout=W8-Tue-strength-hill-sprints&duration=20 &hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=2 40&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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-05-8-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260805 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 100m\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+20K&week=8&session=W8-Wed-hills&session_type=hills &tier=strong-finish&workout=W8-Wed-hills&duration=35&hill_preference=hilly &target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max_ve rt=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&dist ance_km=3.5&vert_m=100\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=8&session=W8-Wed-hills&session_type=hills&tier=strong-finish&workou t=W8-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_dist= 2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-06-8-Thu-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260806 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-07-8-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260807 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 8&session=W8-Fri-easy&session_type=easy&tier=strong-finish&workout=W8-Fri- easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=8&session=W8-Fri-easy&session_type=easy&tier=strong-finish&workout= W8-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-07-8-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-08-8-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260808 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 75m\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+20K &week=8&session=W8-Sat-long&session_type=long&tier=strong-finish&workout=W 8-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert=1 10&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculator ?duration_min=45&distance_km=5.5&vert_m=75\nhttps://trailsplits.com/races/ transjeju-by-utmb-jeju-20k/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+20 K&week=8&session=W8-Sat-long&session_type=long&tier=strong-finish&workout= W8-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-09-8-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260809 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\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+20K&week=8&session=W8-Sun-recovery&session_type=recovery&tier= strong-finish&workout=W8-Sun-recovery&duration=20&target_dist=2.0&min_dist =1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailsplits. com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=50\nhttps:/ /trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=8&session=W8-Sun-recovery&session_type=recovery&tier=strong-finish& workout=W8-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist=3& target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-10-9-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260810 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-11-9-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260811 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+20K&week=9&session=W9-Tu e-easy&session_type=easy&tier=strong-finish&workout=W9-Tue-easy&duration=3 0&target_dist=3.5&min_dist=3&max_dist=4\nhttps://trailsplits.com/tools/fue l-calculator?duration_min=30&distance_km=3.5\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=9&session=W9-Tue-easy&session_type=easy&tier=strong-finish&workout= W9-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-11-9-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=9&session=W9-Tue-strength-hill-sprints&session_type=strength- hill-sprints&tier=strong-finish&workout=W9-Tue-strength-hill-sprints&durat ion=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-for-t rail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju- 20k/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+20 K&week=9&session=W9-Tue-strength-hill-sprints&session_type=strength-hill-s prints&tier=strong-finish&workout=W9-Tue-strength-hill-sprints&duration=20 &hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=2 40&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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-12-9-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260812 SUMMARY:🟠 Medium Long Run + Hills · 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJej u+by+UTMB&distance=Jeju+20K&week=9&session=W9-Wed-hills&session_type=hills &tier=strong-finish&workout=W9-Wed-hills&duration=45&hill_preference=hilly &target_dist=4.5&min_dist=3&max_dist=6&target_vert=225&min_vert=175&max_ve rt=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&dist ance_km=4.5&vert_m=125\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=9&session=W9-Wed-hills&session_type=hills&tier=strong-finish&workou t=W9-Wed-hills&duration=45&hill_preference=hilly&target_dist=4.5&min_dist= 3&max_dist=6&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-13-9-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260813 SUMMARY:🧘 Cross-train (optional) · 5m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 5m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:// trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-14-9-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260814 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 9&session=W9-Fri-easy&session_type=easy&tier=strong-finish&workout=W9-Fri- easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplit s.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=9&session=W9-Fri-easy&session_type=easy&tier=strong-finish&workout= W9-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-14-9-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-15-9-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260815 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 100m\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+20 K&week=9&session=W9-Sat-long&session_type=long&tier=strong-finish&workout= W9-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calculato r?duration_min=45&distance_km=5.5&vert_m=100\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=9&session=W9-Sat-long&session_type=long&tier=strong-finish&workout= W9-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_vert= 110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-16-9-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260816 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+20K&week=9&session=W9-Sun-recovery&session_type=recovery&tier= strong-finish&workout=W9-Sun-recovery&duration=30&target_dist=3.0&min_dist =2&max_dist=4&target_vert=75&min_vert=50&max_vert=100\nhttps://trailsplits .com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=75\nhttps: //trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=9&session=W9-Sun-recovery&session_type=recovery&tier=strong-finish& workout=W9-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist=4& target_vert=75&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-17-10-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260817 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-18-10-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260818 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+20K&week=10&session=W10- Tue-easy&session_type=easy&tier=strong-finish&workout=W10-Tue-easy&duratio n=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/r aces/transjeju-by-utmb-jeju-20k/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+20 K&week=10&session=W10-Tue-easy&session_type=easy&tier=strong-finish&workou t=W10-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-18-10-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=10&session=W10-Tue-strength-hill-sprints&session_type=strengt h-hill-sprints&tier=strong-finish&workout=W10-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=10&session=W10-Tue-strength-hill-sprints&session_type=strength-hill -sprints&tier=strong-finish&workout=W10-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-19-10-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260819 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 125m\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+20K&week=10&session=W10-Wed-hills&session_type=hil ls&tier=strong-finish&workout=W10-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=125\nhttps://trailsplits.com/races/transjeju-by-utmb -jeju-20k/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+20 K&week=10&session=W10-Wed-hills&session_type=hills&tier=strong-finish&work out=W10-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-20-10-Thu-cross-train@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260820 SUMMARY:🧘 Cross-train (optional) · 5m DESCRIPTION:🎯 FOCUS: Low-impact aerobic + strength/mobility.\n\n📊 TARGET S:\n• Duration: 5m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps:// trailsplits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-21-10-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260821 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 10&session=W10-Fri-easy&session_type=easy&tier=strong-finish&workout=W10-F ri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=10&session=W10-Fri-easy&session_type=easy&tier=strong-finish&workou t=W10-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-21-10-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-22-10-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260822 SUMMARY:🔵 Long Run · 45m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 45m\n• Vert: 100m\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+20 K&week=10&session=W10-Sat-long&session_type=long&tier=strong-finish&workou t=W10-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_ve rt=110&min_vert=75&max_vert=150\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=45&distance_km=5.5&vert_m=100\nhttps://trailsplits.com/r aces/transjeju-by-utmb-jeju-20k/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+20 K&week=10&session=W10-Sat-long&session_type=long&tier=strong-finish&workou t=W10-Sat-long&duration=45&target_dist=5.5&min_dist=5&max_dist=6&target_ve rt=110&min_vert=75&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-23-10-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260823 SUMMARY:🟢 Recovery Run or Hike · 30m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 30m\n• Vert: 100m\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+20K&week=10&session=W10-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W10-Sun-recovery&duration=30&target_dist=3.0&min_ dist=2&max_dist=4&target_vert=100&min_vert=75&max_vert=125\nhttps://trails plits.com/tools/fuel-calculator?duration_min=30&distance_km=3&vert_m=100\n https://trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=10&session=W10-Sun-recovery&session_type=recovery&tier=strong-finis h&workout=W10-Sun-recovery&duration=30&target_dist=3.0&min_dist=2&max_dist =4&target_vert=100&min_vert=75&max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-24-11-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260824 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-25-11-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260825 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+20K&week=11&session=W11- Tue-easy&session_type=easy&tier=strong-finish&workout=W11-Tue-easy&duratio n=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/r aces/transjeju-by-utmb-jeju-20k/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+20 K&week=11&session=W11-Tue-easy&session_type=easy&tier=strong-finish&workou t=W11-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-25-11-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=11&session=W11-Tue-strength-hill-sprints&session_type=strengt h-hill-sprints&tier=strong-finish&workout=W11-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=11&session=W11-Tue-strength-hill-sprints&session_type=strength-hill -sprints&tier=strong-finish&workout=W11-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-26-11-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260826 SUMMARY:🟠 Medium Long Run + Hills · 45m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 45m\n• Vert: 150m\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+20K&week=11&session=W11-Wed-hills&session_type=hil ls&tier=strong-finish&workout=W11-Wed-hills&duration=45&hill_preference=hi lly&target_dist=4.5&min_dist=3&max_dist=6&target_vert=225&min_vert=175&max _vert=275\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=45&d istance_km=4.5&vert_m=150\nhttps://trailsplits.com/races/transjeju-by-utmb -jeju-20k/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+20 K&week=11&session=W11-Wed-hills&session_type=hills&tier=strong-finish&work out=W11-Wed-hills&duration=45&hill_preference=hilly&target_dist=4.5&min_di st=3&max_dist=6&target_vert=225&min_vert=175&max_vert=275 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-27-11-Thu-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260827 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-28-11-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260828 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 11&session=W11-Fri-easy&session_type=easy&tier=strong-finish&workout=W11-F ri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=11&session=W11-Fri-easy&session_type=easy&tier=strong-finish&workou t=W11-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-28-11-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-29-11-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260829 SUMMARY:🔵 Long Run · 1h DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h\n• Vert: 125m\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+20K &week=11&session=W11-Sat-long&session_type=long&tier=strong-finish&workout =W11-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ver t=140&min_vert=100&max_vert=175\nhttps://trailsplits.com/tools/fuel-calcul ator?duration_min=60&distance_km=7&vert_m=125\nhttps://trailsplits.com/rac es/transjeju-by-utmb-jeju-20k/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+20 K&week=11&session=W11-Sat-long&session_type=long&tier=strong-finish&workou t=W11-Sat-long&duration=60&target_dist=7.0&min_dist=6&max_dist=8&target_ve rt=140&min_vert=100&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-30-11-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260830 SUMMARY:🟢 Recovery Run or Hike · 35m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 125m\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+20K&week=11&session=W11-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W11-Sun-recovery&duration=35&target_dist=3.5&min_ dist=3&max_dist=4&target_vert=125&min_vert=100&max_vert=150\nhttps://trail splits.com/tools/fuel-calculator?duration_min=35&distance_km=3.5&vert_m=12 5\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=11&session=W11-Sun-recovery&session_type=recovery&tier=strong-finis h&workout=W11-Sun-recovery&duration=35&target_dist=3.5&min_dist=3&max_dist =4&target_vert=125&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-08-31-12-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260831 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-01-12-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260901 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+20K&week=12&session=W12- Tue-easy&session_type=easy&tier=strong-finish&workout=W12-Tue-easy&duratio n=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/r aces/transjeju-by-utmb-jeju-20k/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+20 K&week=12&session=W12-Tue-easy&session_type=easy&tier=strong-finish&workou t=W12-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-01-12-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=12&session=W12-Tue-strength-hill-sprints&session_type=strengt h-hill-sprints&tier=strong-finish&workout=W12-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=12&session=W12-Tue-strength-hill-sprints&session_type=strength-hill -sprints&tier=strong-finish&workout=W12-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-02-12-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260902 SUMMARY:🟠 Medium Long Run + Hills · 35m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 35m\n• Vert: 125m\n• Effort: Mo derate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&s port=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJej u+by+UTMB&distance=Jeju+20K&week=12&session=W12-Wed-hills&session_type=hil ls&tier=strong-finish&workout=W12-Wed-hills&duration=35&hill_preference=hi lly&target_dist=3.5&min_dist=2&max_dist=5&target_vert=175&min_vert=125&max _vert=225\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=35&d istance_km=3.5&vert_m=125\nhttps://trailsplits.com/races/transjeju-by-utmb -jeju-20k/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+20 K&week=12&session=W12-Wed-hills&session_type=hills&tier=strong-finish&work out=W12-Wed-hills&duration=35&hill_preference=hilly&target_dist=3.5&min_di st=2&max_dist=5&target_vert=175&min_vert=125&max_vert=225 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-03-12-Thu-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260903 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-04-12-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260904 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 12&session=W12-Fri-easy&session_type=easy&tier=strong-finish&workout=W12-F ri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=12&session=W12-Fri-easy&session_type=easy&tier=strong-finish&workou t=W12-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-04-12-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-05-12-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260905 SUMMARY:🔵 Long Run · 55m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 55m\n• Vert: 100m\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+20 K&week=12&session=W12-Sat-long&session_type=long&tier=strong-finish&workou t=W12-Sat-long&duration=55&target_dist=6.5&min_dist=5&max_dist=8&target_ve rt=130&min_vert=100&max_vert=150\nhttps://trailsplits.com/tools/fuel-calcu lator?duration_min=55&distance_km=6.5&vert_m=100\nhttps://trailsplits.com/ races/transjeju-by-utmb-jeju-20k/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+20 K&week=12&session=W12-Sat-long&session_type=long&tier=strong-finish&workou t=W12-Sat-long&duration=55&target_dist=6.5&min_dist=5&max_dist=8&target_ve rt=130&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-06-12-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260906 SUMMARY:🟢 Recovery Run or Hike · 20m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 100m\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+20K&week=12&session=W12-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W12-Sun-recovery&duration=20&target_dist=2.0&min_ dist=1&max_dist=3&target_vert=100&min_vert=75&max_vert=125\nhttps://trails plits.com/tools/fuel-calculator?duration_min=20&distance_km=2&vert_m=100\n https://trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=12&session=W12-Sun-recovery&session_type=recovery&tier=strong-finis h&workout=W12-Sun-recovery&duration=20&target_dist=2.0&min_dist=1&max_dist =3&target_vert=100&min_vert=75&max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-07-13-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260907 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-08-13-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260908 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+20K&week=13&session=W13- Tue-easy&session_type=easy&tier=strong-finish&workout=W13-Tue-easy&duratio n=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/r aces/transjeju-by-utmb-jeju-20k/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+20 K&week=13&session=W13-Tue-easy&session_type=easy&tier=strong-finish&workou t=W13-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-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-08-13-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=13&session=W13-Tue-strength-hill-sprints&session_type=strengt h-hill-sprints&tier=strong-finish&workout=W13-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=13&session=W13-Tue-strength-hill-sprints&session_type=strength-hill -sprints&tier=strong-finish&workout=W13-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-09-13-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260909 SUMMARY:🟠 Medium Long Run + Hills · 50m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 50m\n• Vert: 150m\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+20K&week=13&session=W13-Wed-hills&session_type=hil ls&tier=strong-finish&workout=W13-Wed-hills&duration=50&hill_preference=hi lly&target_dist=5.5&min_dist=4&max_dist=7&target_vert=275&min_vert=225&max _vert=325\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=50&d istance_km=5.5&vert_m=150\nhttps://trailsplits.com/races/transjeju-by-utmb -jeju-20k/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+20 K&week=13&session=W13-Wed-hills&session_type=hills&tier=strong-finish&work out=W13-Wed-hills&duration=50&hill_preference=hilly&target_dist=5.5&min_di st=4&max_dist=7&target_vert=275&min_vert=225&max_vert=325 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-10-13-Thu-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260910 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-11-13-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260911 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 13&session=W13-Fri-easy&session_type=easy&tier=strong-finish&workout=W13-F ri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=25&distance_km=3\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=13&session=W13-Fri-easy&session_type=easy&tier=strong-finish&workou t=W13-Fri-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-11-13-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-12-13-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260912 SUMMARY:🔵 Long Run · 1h 5m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 1h 5m\n• Vert: 125m\n• Effort: Moderate (steady)\n\n👇 LI NKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=train ing_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+ 20K&week=13&session=W13-Sat-long&session_type=long&tier=strong-finish&work out=W13-Sat-long&duration=65&target_dist=7.5&min_dist=6&max_dist=9&target_ vert=150&min_vert=125&max_vert=175\nhttps://trailsplits.com/tools/fuel-cal culator?duration_min=65&distance_km=7.5&vert_m=125\nhttps://trailsplits.co m/races/transjeju-by-utmb-jeju-20k/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+20 K&week=13&session=W13-Sat-long&session_type=long&tier=strong-finish&workou t=W13-Sat-long&duration=65&target_dist=7.5&min_dist=6&max_dist=9&target_ve rt=150&min_vert=125&max_vert=175 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-13-13-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260913 SUMMARY:🟢 Recovery Run or Hike · 40m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 125m\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+20K&week=13&session=W13-Sun-recovery&session_type=recovery&ti er=strong-finish&workout=W13-Sun-recovery&duration=40&target_dist=4.0&min_ dist=3&max_dist=5&target_vert=125&min_vert=100&max_vert=150\nhttps://trail splits.com/tools/fuel-calculator?duration_min=40&distance_km=4&vert_m=125\ nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=13&session=W13-Sun-recovery&session_type=recovery&tier=strong-finis h&workout=W13-Sun-recovery&duration=40&target_dist=4.0&min_dist=3&max_dist =5&target_vert=125&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-14-14-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260914 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-15-14-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260915 SUMMARY:🟢 Easy Run · 25m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 25m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transjeju- by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week=14&session=W14- Tue-easy&session_type=easy&tier=strong-finish&workout=W14-Tue-easy&duratio n=25&target_dist=3.0&min_dist=2&max_dist=4\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=25&distance_km=3\nhttps://trailsplits.com/rac es/transjeju-by-utmb-jeju-20k/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+20 K&week=14&session=W14-Tue-easy&session_type=easy&tier=strong-finish&workou t=W14-Tue-easy&duration=25&target_dist=3.0&min_dist=2&max_dist=4 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-15-14-Tue-strength@trailsplits.com DTSTAMP:20260606T074104Z 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+20K&week=14&session=W14-Tue-strength-hill-sprints&session_type=strengt h-hill-sprints&tier=strong-finish&workout=W14-Tue-strength-hill-sprints&du ration=20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&targ et_vert=240&min_vert=200&max_vert=300\nhttps://trailsplits.com/strength-fo r-trail-runners#no-gym\nhttps://trailsplits.com/races/transjeju-by-utmb-je ju-20k/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+20 K&week=14&session=W14-Tue-strength-hill-sprints&session_type=strength-hill -sprints&tier=strong-finish&workout=W14-Tue-strength-hill-sprints&duration =20&hill_preference=hilly&target_dist=2.0&min_dist=1&max_dist=3&target_ver t=240&min_vert=200&max_vert=300 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-16-14-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260916 SUMMARY:🟠 Medium Long Run + Hills · 40m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 40m\n• Vert: 100m\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+20K&week=14&session=W14-Wed-hills&session_type=hil ls&tier=strong-finish&workout=W14-Wed-hills&duration=40&hill_preference=hi lly&target_dist=4.0&min_dist=3&max_dist=5&target_vert=200&min_vert=150&max _vert=250\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=40&d istance_km=4&vert_m=100\nhttps://trailsplits.com/races/transjeju-by-utmb-j eju-20k/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+20 K&week=14&session=W14-Wed-hills&session_type=hills&tier=strong-finish&work out=W14-Wed-hills&duration=40&hill_preference=hilly&target_dist=4.0&min_di st=3&max_dist=5&target_vert=200&min_vert=150&max_vert=250 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-17-14-Thu-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260917 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-18-14-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260918 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 14&session=W14-Fri-easy&session_type=easy&tier=strong-finish&workout=W14-F ri-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=20&distance_km=2.5\nhttps://tr ailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=14&session=W14-Fri-easy&session_type=easy&tier=strong-finish&workou t=W14-Fri-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-18-14-Fri-strength@trailsplits.com DTSTAMP:20260606T074104Z 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-20k/training-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-19-14-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260919 SUMMARY:🔵 Long Run · 35m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 35m\n• Vert: 75m\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+20K &week=14&session=W14-Sat-long&session_type=long&tier=strong-finish&workout =W14-Sat-long&duration=35&target_dist=4.0&min_dist=3&max_dist=5&target_ver t=80&min_vert=50&max_vert=100\nhttps://trailsplits.com/tools/fuel-calculat or?duration_min=35&distance_km=4&vert_m=75\nhttps://trailsplits.com/races/ transjeju-by-utmb-jeju-20k/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+20 K&week=14&session=W14-Sat-long&session_type=long&tier=strong-finish&workou t=W14-Sat-long&duration=35&target_dist=4.0&min_dist=3&max_dist=5&target_ve rt=80&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-20-14-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260920 SUMMARY:🟢 Recovery Run or Hike · 25m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 75m\n• Effort: Easy (conversation al)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sport=trail_r un&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&di stance=Jeju+20K&week=14&session=W14-Sun-recovery&session_type=recovery&tie r=strong-finish&workout=W14-Sun-recovery&duration=25&target_dist=2.5&min_d ist=2&max_dist=3&target_vert=75&min_vert=50&max_vert=100\nhttps://trailspl its.com/tools/fuel-calculator?duration_min=25&distance_km=2.5&vert_m=75\nh ttps://trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=14&session=W14-Sun-recovery&session_type=recovery&tier=strong-finis h&workout=W14-Sun-recovery&duration=25&target_dist=2.5&min_dist=2&max_dist =3&target_vert=75&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-21-15-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260921 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-22-15-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260922 SUMMARY:🟢 Easy Run · 20m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 20m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhttps://trailsplit s.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan&race=transjeju- by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week=15&session=W15- Tue-easy&session_type=easy&tier=strong-finish&workout=W15-Tue-easy&duratio n=20&target_dist=2.5&min_dist=2&max_dist=3\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=20&distance_km=2.5\nhttps://trailsplits.com/r aces/transjeju-by-utmb-jeju-20k/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+20 K&week=15&session=W15-Tue-easy&session_type=easy&tier=strong-finish&workou t=W15-Tue-easy&duration=20&target_dist=2.5&min_dist=2&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-23-15-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260923 SUMMARY:🟠 Medium Long Run + Hills · 25m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 25m\n• Vert: 75m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju +by+UTMB&distance=Jeju+20K&week=15&session=W15-Wed-hills&session_type=hill s&tier=strong-finish&workout=W15-Wed-hills&duration=25&hill_preference=hil ly&target_dist=2.5&min_dist=2&max_dist=3&target_vert=125&min_vert=100&max_ vert=150\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=25&di stance_km=2.5&vert_m=75\nhttps://trailsplits.com/races/transjeju-by-utmb-j eju-20k/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+20 K&week=15&session=W15-Wed-hills&session_type=hills&tier=strong-finish&work out=W15-Wed-hills&duration=25&hill_preference=hilly&target_dist=2.5&min_di st=2&max_dist=3&target_vert=125&min_vert=100&max_vert=150 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-24-15-Thu-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260924 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-25-15-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260925 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 15&session=W15-Fri-easy&session_type=easy&tier=strong-finish&workout=W15-F ri-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=15&distance_km=2\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=15&session=W15-Fri-easy&session_type=easy&tier=strong-finish&workou t=W15-Fri-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-26-15-Sat-long@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260926 SUMMARY:🔵 Long Run · 30m DESCRIPTION:🎯 FOCUS: Time-on-feet. Practice fueling and gear.\n\n📊 TARGE TS:\n• Duration: 30m\n• Vert: 75m\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+20K &week=15&session=W15-Sat-long&session_type=long&tier=strong-finish&workout =W15-Sat-long&duration=30&target_dist=3.5&min_dist=3&max_dist=4&target_ver t=75&min_vert=50&max_vert=100\nhttps://trailsplits.com/tools/fuel-calculat or?duration_min=30&distance_km=3.5&vert_m=75\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/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+20 K&week=15&session=W15-Sat-long&session_type=long&tier=strong-finish&workou t=W15-Sat-long&duration=30&target_dist=3.5&min_dist=3&max_dist=4&target_ve rt=75&min_vert=50&max_vert=100 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-27-15-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260927 SUMMARY:🟢 Recovery Run or Hike · 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 15m\n• Vert: 50m\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+20K&week=15&session=W15-Sun-recovery&session_type=recovery&tie r=strong-finish&workout=W15-Sun-recovery&duration=15&target_dist=2.0&min_d ist=1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=15&distance_km=2&vert_m=50\nhttp s://trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=15&session=W15-Sun-recovery&session_type=recovery&tier=strong-finis h&workout=W15-Sun-recovery&duration=15&target_dist=2.0&min_dist=1&max_dist =3&target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-28-16-Mon-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260928 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery and mobility.\n\n👇 LINKS:\nhttps://trailsp lits.com/races/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-29-16-Tue-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260929 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it easy and consistent.\n\n📊 TARGETS:\n• Durat ion: 15m\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+20K&week=16&session=W16- Tue-easy&session_type=easy&tier=strong-finish&workout=W16-Tue-easy&duratio n=15&target_dist=2.0&min_dist=1&max_dist=3\nhttps://trailsplits.com/tools/ fuel-calculator?duration_min=15&distance_km=2\nhttps://trailsplits.com/rac es/transjeju-by-utmb-jeju-20k/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+20 K&week=16&session=W16-Tue-easy&session_type=easy&tier=strong-finish&workou t=W16-Tue-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-09-30-16-Wed-hills@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20260930 SUMMARY:🟠 Medium Long Run + Hills · 20m DESCRIPTION:🎯 FOCUS: Train sustained climbing and efficient hiking/runnin g transitions.\n\n📊 TARGETS:\n• Duration: 20m\n• Vert: 50m\n• Effort: Mod erate (steady)\n\n👇 LINKS:\nhttps://trailsplits.com/planner/?p=hikeRun&sp ort=trail_run&ref=training_plan&race=transjeju-by-utmb&race_name=TransJeju +by+UTMB&distance=Jeju+20K&week=16&session=W16-Wed-hills&session_type=hill s&tier=strong-finish&workout=W16-Wed-hills&duration=20&hill_preference=hil ly&target_dist=2.0&min_dist=1&max_dist=3&target_vert=100&min_vert=75&max_v ert=125\nhttps://trailsplits.com/tools/fuel-calculator?duration_min=20&dis tance_km=2&vert_m=50\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju -20k/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+20 K&week=16&session=W16-Wed-hills&session_type=hills&tier=strong-finish&work out=W16-Wed-hills&duration=20&hill_preference=hilly&target_dist=2.0&min_di st=1&max_dist=3&target_vert=100&min_vert=75&max_vert=125 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-10-01-16-Thu-rest@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20261001 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery.\n\n👇 LINKS:\nhttps://trailsplits.com/race s/transjeju-by-utmb-jeju-20k/training-plan TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-10-02-16-Fri-easy@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20261002 SUMMARY:🟢 Easy Run · 15m DESCRIPTION:🎯 FOCUS: Keep it relaxed. Focus on cadence and form.\n\n📊 TA RGETS:\n• Duration: 15m\n• Effort: Easy (conversational)\n\n👇 LINKS:\nhtt ps://trailsplits.com/planner/?p=hikeRun&sport=trail_run&ref=training_plan& race=transjeju-by-utmb&race_name=TransJeju+by+UTMB&distance=Jeju+20K&week= 16&session=W16-Fri-easy&session_type=easy&tier=strong-finish&workout=W16-F ri-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3\nhttps://trailsp lits.com/tools/fuel-calculator?duration_min=15&distance_km=2\nhttps://trai lsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=16&session=W16-Fri-easy&session_type=easy&tier=strong-finish&workou t=W16-Fri-easy&duration=15&target_dist=2.0&min_dist=1&max_dist=3 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-10-03-16-Sat-race-day@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20261003 SUMMARY:🏁 Race Day: TransJeju by UTMB Jeju 20K DESCRIPTION:🎯 FOCUS: Execute your pacing and fueling plan. Have fun.\n\n� � LINKS:\nhttps://trailsplits.com/races/transjeju-by-utmb-jeju-20k/trainin g-plan TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:race-transjeju-by-utmb-jeju-20k-2026-10-03-strong-finish-strength-no-g ym-2026-10-04-16-Sun-recovery@trailsplits.com DTSTAMP:20260606T074104Z DTSTART;VALUE=DATE:20261004 SUMMARY:🟢 Recovery Run or Hike · 15m DESCRIPTION:🎯 FOCUS: Finish tired but not destroyed. Keep it controlled.\ n\n📊 TARGETS:\n• Duration: 15m\n• Vert: 50m\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+20K&week=16&session=W16-Sun-recovery&session_type=recovery&tie r=strong-finish&workout=W16-Sun-recovery&duration=15&target_dist=2.0&min_d ist=1&max_dist=3&target_vert=50&min_vert=25&max_vert=75\nhttps://trailspli ts.com/tools/fuel-calculator?duration_min=15&distance_km=2&vert_m=50\nhttp s://trailsplits.com/races/transjeju-by-utmb-jeju-20k/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+20 K&week=16&session=W16-Sun-recovery&session_type=recovery&tier=strong-finis h&workout=W16-Sun-recovery&duration=15&target_dist=2.0&min_dist=1&max_dist =3&target_vert=50&min_vert=25&max_vert=75 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR