Evergreen Longevity Training Plan

A repeating 4-week micro-cycle built for runners who want to stay strong and injury-free for years — not peak for a single race. No login required.

Configure your plan

Weekly running volume Days per week Terrain Strength preference Speed preference Preview cycles 12 weeks shown below. Calendar export keeps repeating the 4-week cycle after this preview. Week 1 starts on This anchor is always saved into the calendar link so the cycle can keep rotating W1 → W2 → W3 → W4 and back to W1.

One-off adjustments

Swap concrete dates, or mark a session done/skipped without changing the repeating template. Account plans save automatically.

Swap days

From To

Adherence

Date

Shoe rotation

Anonymous plans use generic shoe types. Loaded account plans can map your saved shoes into recommendations.

Manage shoes

Load your saved plan after signing in, then add active shoes from the dashboard to make this section personal.

Download .ics snapshot Open in TrailSplits app

For signed-in plans, the copied URL is your stable personal feed: future swaps and skips save here and appear there. Calendar apps may take a few minutes to refresh. The .ics download is a one-time snapshot.

Next-run stack

Turn the calendar habit into a route, then fuel and weather-check the long run before sharing it with someone who keeps you honest.

Plan next long run Build fuel plan Check mountain snow Compare effort

How it works

Fixed volume, undulating stimulus. The plan keeps total time the same every build cycle — no progressive overload. What changes is the internal texture: Week 1 has 6 surges, Week 2 has 8, Week 3 adds strides. Week 4 is always a mandatory deload.
Joyful Long Run = a range, not a mandate. Your Sunday session shows a time range (e.g. 1h 30m – 2h). The range is auto-calculated from your weekly volume. Run to the bottom if you feel tweaked; push to the top if you feel great. Never feel like you've "failed" a session.
Speed work stays punchy. Stealth Speed / Hill Power is capped at 45 minutes. The point is quick, playful effort — not a grinding endurance session. Do not look at your watch for pace.
No back-to-back hard days. Speed work sits on Tuesday. Home/gym strength follows on Wednesday (a complementary stimulus, not a competing one). On-Trail Strength (hill sprints) is always Thursday or Friday — at least 48h after speed work — because both sessions tax the same nervous system.
Strength as the longevity tax. 20–30 min sessions on off-run days, scaled down on deload weeks. The goal is tendon and bone density — not bodybuilding.
Calendar subscription works best as a URL added to Google Calendar, Apple Calendar, or Outlook. Logged-in plans get a stable personal feed; anonymous plans use the full query-string URL.

4–6h / week · 4 days/week · mixed · home strength · fartlek / trail · 12 weeks · ~5h running/week (stable across cycles)

Cycle 1

Evergreen W1

2026-06-01 – 2026-06-07

Mon
Easy Run + Strides 1h 45m
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 30m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 2h – 3h
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~5h running

Evergreen W2

2026-06-08 – 2026-06-14

Mon
Easy Run + Strides 1h 45m
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 30m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 2h – 3h
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~5h running

Evergreen W3

2026-06-15 – 2026-06-21

Mon
Easy Run + Strides 1h 45m
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 30m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 2h – 3h
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~5h running

Evergreen Deload W4

2026-06-22 – 2026-06-28

Mon
Easy Run + Strides 1h
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 20m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 1h 35m – 2h 25m
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~3h 45m running

Cycle 2

Evergreen W5

2026-06-29 – 2026-07-05

Mon
Easy Run + Strides 1h 45m
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 30m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 2h – 3h
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~5h running

Evergreen W6

2026-07-06 – 2026-07-12

Mon
Easy Run + Strides 1h 45m
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 30m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 2h – 3h
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~5h running

Evergreen W7

2026-07-13 – 2026-07-19

Mon
Easy Run + Strides 1h 45m
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 30m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 2h – 3h
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~5h running

Evergreen Deload W8

2026-07-20 – 2026-07-26

Mon
Easy Run + Strides 1h
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 20m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 1h 35m – 2h 25m
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~3h 45m running

Cycle 3

Evergreen W9

2026-07-27 – 2026-08-02

Mon
Easy Run + Strides 1h 45m
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 30m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 2h – 3h
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~5h running

Evergreen W10

2026-08-03 – 2026-08-09

Mon
Easy Run + Strides 1h 45m
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 30m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 2h – 3h
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~5h running

Evergreen W11

2026-08-10 – 2026-08-16

Mon
Easy Run + Strides 1h 45m
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 30m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 2h – 3h
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~5h running

Evergreen Deload W12

2026-08-17 – 2026-08-23

Mon
Easy Run + Strides 1h
Easy + short fast strides at end

Shoe: all-around trail shoe
Tue
Stealth Speed (Fartlek) 45m
Do not look at your watch for pace. Sprint to landmarks, jog to recover.

Shoe: all-around trail shoe
Wed
Full-Body Armor (Bodyweight) 20m
Heavy / controlled reps. Stop 1–2 before failure.

Shoe: barefoot, socks, or flat gym shoe
Thu
Rest
Shoe: No running shoes
Fri
Rest
Shoe: No running shoes
Sat
Joyful Long Run 1h 35m – 2h 25m
If you feel tweaked, stop at the bottom of the range. If you feel great, push to the top.

Shoe: cushioned easy-run shoe
Sun
Rest
Shoe: No running shoes

~3h 45m running