Evergreen Longevity Training Plan

A repeating 4-week cycle for runners who want sustainable general fitness between races. Adjust it to recently completed running and reassess after interruptions. No login required.

Configure your plan

One-off adjustments

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

Swap days
Adherence

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.

Open in TrailSplits app

Calendar

Choose a subscription that refreshes, or download a one-time copy.

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 is a steadier threshold run. Week 4 is always a mandatory deload.
  • The long run is a range, not a mandate. Your long-run 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 short. Fartlek and uphill intervals are 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, so each hard day starts on fresh legs.
  • Strength as support for the running. 20–30 min sessions on off-run days, scaled down on deload weeks. 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)

Base the plan on completed running

For steady training, enter a typical recently completed week; exact completed hours override the broad hour band above. After a missed week, enter the last seven days and rebuild. Planned sessions are not counted as completed.

Optional for race handover. Enter completed training, not this plan's target; the race plan can still ask for it later.

Preparing for a race? Take these settings into a race plan For a continuous race season, enter your recent actual weekly distance and longest run above; the plan cannot treat a generated target as completed training.

Cycle 1

Evergreen W1

2026-09-28 – 2026-10-04

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Fartlek 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 30m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 2h

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 50m – 2h 15m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~5h running

Evergreen W2

2026-10-05 – 2026-10-11

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Fartlek 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 30m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 2h

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 50m – 2h 15m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~5h running

Evergreen W3

2026-10-12 – 2026-10-18

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Threshold run 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 30m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 2h

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 50m – 2h 15m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~5h running

Evergreen Deload W4

2026-10-19 – 2026-10-25

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Fartlek 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 20m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 1h 20m

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 20m – 1h 40m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~3h 45m running

Cycle 2

Evergreen W5

2026-10-26 – 2026-11-01

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Fartlek 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 30m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 2h

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 50m – 2h 15m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~5h running

Evergreen W6

2026-11-02 – 2026-11-08

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Fartlek 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 30m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 2h

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 50m – 2h 15m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~5h running

Evergreen W7

2026-11-09 – 2026-11-15

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Threshold run 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 30m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 2h

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 50m – 2h 15m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~5h running

Evergreen Deload W8

2026-11-16 – 2026-11-22

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Fartlek 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 20m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 1h 20m

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 20m – 1h 40m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~3h 45m running

Cycle 3

Evergreen W9

2026-11-23 – 2026-11-29

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Fartlek 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 30m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 2h

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 50m – 2h 15m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~5h running

Evergreen W10

2026-11-30 – 2026-12-06

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Fartlek 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 30m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 2h

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 50m – 2h 15m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~5h running

Evergreen W11

2026-12-07 – 2026-12-13

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Threshold run 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 30m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 2h

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 50m – 2h 15m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~5h running

Evergreen Deload W12

2026-12-14 – 2026-12-20

  • Mon
    Rest

    Shoe: No running shoes

  • Tue
    Fartlek 45m

    Controlled hard efforts by feel; do not chase a pace. Jog to recover between them.

    Shoe: all-around trail shoe

    Find a route →
  • Wed
    Full-body strength (bodyweight) 20m

    Controlled reps. Stop 1–2 before failure.

    Shoe: barefoot, socks, or flat gym shoe

  • Thu
    Easy run + strides 1h 20m

    Easy + short fast strides at end

    Shoe: all-around trail shoe

    Find a route →
  • Fri
    Rest

    Shoe: No running shoes

  • Sat
    Long run 1h 20m – 1h 40m

    Easy and conversational

    Shoe: cushioned easy-run shoe

    Find a route →
  • Sun
    Rest

    Shoe: No running shoes

~3h 45m running