BEGIN:VCALENDAR VERSION:2.0 PRODID:-//TrailSplits//Evergreen Longevity Plan//EN X-WR-CALNAME:TrailSplits Evergreen Longevity — 4–6h/wk\, 4d\, mixed\, fartlek METHOD:PUBLISH BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-04-27-effort-l egend@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260427 SUMMARY:ℹ️ Effort Legend DESCRIPTION:Evergreen Longevity Plan — 4-week micro-cycle (3 build weeks + 1 deload).\n\nEASY (conversational): relaxed\; you can talk normally.\nIN TUITIVE (long run): listen to your body\; no fixed pace.\nHARD (controlled ): speed work — playful\, not punishing.\n\nRules: no back-to-back hard da ys. Deload weeks are non-negotiable.\n\n👇 PLAN:\nhttps://trailsplits.com/ tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-05-25-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260525 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-01-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260601 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-08-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260608 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-15-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260615 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-22-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260622 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-29-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260629 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-06-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260706 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-13-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260713 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-20-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260720 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-27-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260727 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-03-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260803 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-10-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260810 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-17-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260817 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-24-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260824 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-31-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260831 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-07-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260907 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-14-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260914 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-21-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260921 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-28-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260928 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-05-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261005 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-12-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261012 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-19-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261019 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-26-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261026 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-02-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261102 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-09-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261109 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-16-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261116 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-23-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261123 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-30-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261130 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-07-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261207 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-14-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261214 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-21-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261221 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-28-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261228 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-04-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270104 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-11-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270111 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-18-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270118 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-25-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270125 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-01-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270201 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-08-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270208 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-15-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270215 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-22-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270222 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-01-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270301 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-08-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270308 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-15-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270315 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-22-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270322 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-29-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270329 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-05-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270405 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-12-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270412 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-19-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270419 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-26-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270426 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-03-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270503 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-10-W3-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270510 SUMMARY:📅 Week 3 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-17-W4-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270517 SUMMARY:📅 Week 4 Overview · Evergreen Deload DESCRIPTION:TOTALS:\n• Time: 3h 45m\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: S tealth Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-24-W1-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270524 SUMMARY:📅 Week 1 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-31-W2-overv iew@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270531 SUMMARY:📅 Week 2 Overview · Evergreen DESCRIPTION:TOTALS:\n• Time: 5h\n• Vert: 0m\n\nKEY SESSIONS:\n• Tue: Steal th Speed (Fartlek) (45m)\n• Sat: Joyful Long Run (2h 30m)\n\n👇 PLAN:\nhtt ps://trailsplits.com/tools/evergreen-longevity TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-05-25-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260525 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-05-26-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260526 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-05-27-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260527 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-05-28-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260528 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-05-29-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260529 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-05-30-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260530 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-05-31-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260531 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-01-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260601 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-02-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260602 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-03-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260603 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-04-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260604 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-05-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260605 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-06-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260606 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-07-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260607 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-08-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260608 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-09-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260609 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-10-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260610 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-11-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260611 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-12-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260612 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-13-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260613 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-14-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260614 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-15-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260615 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-16-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260616 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-17-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260617 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-18-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260618 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-19-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260619 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-20-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260620 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-21-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260621 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-22-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260622 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-23-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260623 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-24-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260624 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-25-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260625 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-26-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260626 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-27-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260627 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-28-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260628 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-29-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260629 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-06-30-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260630 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-01-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260701 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-02-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260702 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-03-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260703 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-04-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260704 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-05-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260705 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-06-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260706 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-07-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260707 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-08-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260708 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-09-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260709 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-10-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260710 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-11-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260711 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-12-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260712 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-13-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260713 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-14-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260714 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-15-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260715 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-16-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260716 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-17-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260717 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-18-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260718 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-19-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260719 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-20-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260720 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-21-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260721 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-22-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260722 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-23-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260723 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-24-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260724 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-25-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260725 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-26-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260726 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-27-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260727 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-28-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260728 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-29-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260729 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-30-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260730 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-07-31-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260731 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-01-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260801 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-02-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260802 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-03-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260803 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-04-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260804 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-05-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260805 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-06-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260806 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-07-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260807 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-08-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260808 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-09-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260809 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-10-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260810 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-11-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260811 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-12-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260812 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-13-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260813 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-14-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260814 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-15-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260815 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-16-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260816 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-17-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260817 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-18-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260818 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-19-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260819 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-20-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260820 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-21-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260821 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-22-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260822 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-23-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260823 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-24-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260824 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-25-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260825 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-26-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260826 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-27-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260827 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-28-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260828 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-29-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260829 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-30-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260830 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-08-31-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260831 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-01-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260901 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-02-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260902 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-03-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260903 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-04-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260904 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-05-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260905 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-06-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260906 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-07-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260907 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-08-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260908 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-09-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260909 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-10-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260910 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-11-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260911 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-12-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260912 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-13-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260913 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-14-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260914 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-15-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260915 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-16-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260916 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-17-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260917 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-18-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260918 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-19-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260919 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-20-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260920 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-21-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260921 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-22-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260922 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-23-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260923 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-24-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260924 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-25-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260925 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-26-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260926 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-27-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260927 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-28-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260928 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-29-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260929 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-09-30-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20260930 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-01-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261001 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-02-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261002 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-03-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261003 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-04-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261004 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-05-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261005 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-06-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261006 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-07-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261007 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-08-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261008 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-09-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261009 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-10-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261010 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-11-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261011 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-12-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261012 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-13-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261013 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-14-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261014 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-15-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261015 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-16-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261016 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-17-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261017 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-18-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261018 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-19-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261019 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-20-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261020 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-21-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261021 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-22-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261022 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-23-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261023 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-24-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261024 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-25-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261025 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-26-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261026 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-27-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261027 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-28-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261028 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-29-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261029 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-30-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261030 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-10-31-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261031 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-01-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261101 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-02-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261102 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-03-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261103 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-04-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261104 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-05-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261105 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-06-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261106 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-07-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261107 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-08-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261108 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-09-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261109 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-10-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261110 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-11-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261111 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-12-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261112 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-13-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261113 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-14-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261114 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-15-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261115 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-16-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261116 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-17-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261117 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-18-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261118 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-19-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261119 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-20-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261120 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-21-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261121 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-22-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261122 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-23-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261123 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-24-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261124 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-25-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261125 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-26-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261126 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-27-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261127 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-28-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261128 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-29-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261129 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-11-30-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261130 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-01-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261201 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-02-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261202 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-03-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261203 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-04-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261204 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-05-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261205 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-06-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261206 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-07-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261207 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-08-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261208 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-09-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261209 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-10-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261210 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-11-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261211 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-12-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261212 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-13-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261213 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-14-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261214 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-15-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261215 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-16-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261216 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-17-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261217 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-18-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261218 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-19-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261219 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-20-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261220 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-21-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261221 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-22-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261222 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-23-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261223 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-24-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261224 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-25-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261225 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-26-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261226 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-27-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261227 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-28-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261228 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-29-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261229 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-30-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261230 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2026-12-31-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20261231 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-01-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270101 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-02-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270102 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-03-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270103 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-04-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270104 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-05-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270105 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-06-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270106 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-07-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270107 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-08-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270108 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-09-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270109 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-10-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270110 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-11-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270111 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-12-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270112 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-13-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270113 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-14-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270114 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-15-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270115 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-16-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270116 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-17-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270117 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-18-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270118 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-19-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270119 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-20-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270120 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-21-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270121 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-22-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270122 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-23-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270123 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-24-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270124 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-25-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270125 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-26-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270126 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-27-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270127 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-28-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270128 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-29-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270129 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-30-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270130 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-01-31-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270131 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-01-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270201 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-02-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270202 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-03-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270203 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-04-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270204 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-05-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270205 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-06-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270206 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-07-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270207 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-08-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270208 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-09-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270209 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-10-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270210 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-11-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270211 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-12-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270212 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-13-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270213 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-14-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270214 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-15-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270215 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-16-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270216 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-17-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270217 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-18-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270218 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-19-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270219 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-20-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270220 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-21-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270221 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-22-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270222 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-23-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270223 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-24-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270224 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-25-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270225 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-26-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270226 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-27-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270227 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-02-28-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270228 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-01-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270301 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-02-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270302 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-03-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270303 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-04-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270304 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-05-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270305 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-06-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270306 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-07-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270307 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-08-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270308 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-09-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270309 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-10-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270310 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-11-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270311 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-12-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270312 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-13-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270313 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-14-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270314 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-15-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270315 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-16-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270316 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-17-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270317 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-18-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270318 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-19-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270319 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-20-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270320 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-21-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270321 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-22-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270322 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-23-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270323 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-24-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270324 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-25-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270325 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-26-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270326 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-27-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270327 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-28-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270328 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-29-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270329 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-30-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270330 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-03-31-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270331 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-01-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270401 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-02-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270402 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-03-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270403 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-04-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270404 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-05-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270405 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-06-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270406 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-07-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270407 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-08-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270408 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-09-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270409 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-10-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270410 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-11-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270411 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-12-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270412 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-13-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270413 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-14-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270414 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-15-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270415 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-16-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270416 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-17-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270417 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-18-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270418 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-19-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270419 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-20-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270420 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-21-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270421 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-22-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270422 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-23-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270423 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-24-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270424 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-25-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270425 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-26-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270426 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-27-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270427 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-28-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270428 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-29-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270429 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-04-30-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270430 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-01-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270501 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-02-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270502 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-03-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270503 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-04-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270504 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-05-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270505 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-06-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270506 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-07-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270507 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-08-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270508 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-09-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270509 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-10-3-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270510 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 6 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing. These strides prime your f ast-twitch fibres for tomorrow's sustained threshold session — they should feel light and crisp\, never tiring. If the legs feel empty\, do 4 instea d of 6.\n\n📊 TARGETS:\n• Duration: 1h 45m\n• Effort: Easy + short fast st rides at end\n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alte rnates: stable road trainer for road strides\n• Avoid: aggressive-lug trai l shoes unless the strides are on wet grass\n• Why: Strides should feel cr isp and controlled\; choose a stable shoe with predictable ground contact. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=eve rgreen_plan&workout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16\nhttps: //trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-11-3-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270511 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. We ek 3 shifts the stimulus: instead of short sprint-recover repeats\, run 3 × 4 minutes at a comfortably hard effort (threshold — you could speak thre e or four words but no more). Jog 3 minutes between each. Warm-up 10 min · 3 × 4 min threshold · cool-down 10 min. This trains the aerobic engine di fferently from the speed work in Weeks 1 and 2 — the physiological stimulu s is a sustained acidosis flush\, not a pure neuromuscular spike. That is the undulation.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVI SOR:\n• Primary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if the route is muddy / stable road trainer for road-heavy fartlek\n • Avoid: Max-cushion trail shoes if the surges are sharp or technical\n• W hy: Mixed-terrain surges need enough grip to accelerate without wasting en ergy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rota te if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and cha nging geometry shifts load across calves\, knees\, and hips.\n• Weather: S wap to your mud shoe when traction is the limiter rather than comfort.\n\n 👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_p lan&workout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.c om/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-12-3-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270512 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-13-3-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270513 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-14-3-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270514 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-15-3-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270515 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: In the last third\, add 4–6 × 30 s relaxed uphill su rges if you feel good. Otherwise keep it purely aerobic. Range: 2h – 3h.\n \n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-around tra il shoe for technical terrain / aggressive-lug trail shoe only if mud or s oft ground dominates\n• Why: Long runs accumulate mechanical load late\, s o more forgiving cushioning helps preserve form when fatigue arrives.\n• R otation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24- 48h\, and changing geometry shifts load across calves\, knees\, and hips.\ n• Weather: If the forecast turns the trail sloppy\, trade some cushion fo r your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail _run&ref=evergreen_plan&workout=EG-W3-Sat-long&min_dist=16&max_dist=20\nht tps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W3-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-16-3-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270516 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-17-4-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270517 SUMMARY:🟢 Easy Run + Strides · 1h DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: stable road trainer for road s trides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stable s hoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/ PEBA foams rebound best after roughly 24-48h\, and changing geometry shift s load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsplits .com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W4-Mon-easy-str ides&min_dist=6&max_dist=9\nhttps://trailsplits.com/tools/evergreen-longev ity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Mon-easy-strides&min_dist=6&max_dist=9 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-18-4-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270518 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Deload week: drop to 4 easy landmark sprints\, or sk ip entirely and do an easy run.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover. \n\n👟 SHOE ADVISOR:\n• Primary: all-around trail shoe\n• Alternates: aggr essive-lug trail shoe if the route is muddy / stable road trainer for road -heavy fartlek\n• Avoid: Max-cushion trail shoes if the surges are sharp o r technical\n• Why: Mixed-terrain surges need enough grip to accelerate wi thout wasting energy\, but not the tall soft feel of a long-run cruiser.\n • Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hip s.\n• Weather: Swap to your mud shoe when traction is the limiter rather t han comfort.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport=trail_run &ref=evergreen_plan&workout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7\nhttps ://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-19-4-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270519 SUMMARY:💪 Full-Body Armor (Bodyweight) · 20m DESCRIPTION:🎯 FOCUS: Deload week: reduce to 1–2 sets per exercise. Mobili ty and prehab focus only.\n\n📊 TARGETS:\n• Duration: 20m\n• Effort: Heavy / controlled reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primar y: barefoot\, socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded lunges or balance work\n• Why: Strength work benefits from prop rioception and a stable base rather than cushioning.\n\n👇 LINKS:\nhttps:/ /trailsplits.com/strength-for-trail-runners#no-gym\nhttps://trailsplits.co m/tools/evergreen-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-20-4-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270520 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-21-4-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270521 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-22-4-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270522 SUMMARY:🔵 Joyful Long Run · 2h DESCRIPTION:🎯 FOCUS: Deload: shorter than usual — that is the point. Easy effort only\, enjoy the trail\, let the body absorb the work. Range: 1h 3 5m – 2h 25m.\n\n📊 TARGETS:\n• Duration: 2h\n• Effort: If you feel tweaked \, stop at the bottom of the range. If you feel great\, push to the top.\n \n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all- around trail shoe for technical terrain / aggressive-lug trail shoe only i f mud or soft ground dominates\n• Why: Long runs accumulate mechanical loa d late\, so more forgiving cushioning helps preserve form when fatigue arr ives.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after r oughly 24-48h\, and changing geometry shifts load across calves\, knees\, and hips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?s port=trail_run&ref=evergreen_plan&workout=EG-W4-Sat-long&min_dist=12&max_d ist=16\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W4-Sat-long&min_dist=12&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-23-4-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270523 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-24-1-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270524 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W1-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-25-1-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270525 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 6 landmarks\; jog to fully rec over between each. Warm-up 10 min · 6 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W1-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-26-1-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270526 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-27-1-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270527 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-28-1-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270528 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-29-1-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270529 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: If you feel tweaked\, stop at the bottom of the rang e. If you feel great\, push to the top. Eat ~200 kcal/h after the first ho ur. Focus on the surroundings. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, stop at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushi oned easy-run shoe\n• Alternates: all-around trail shoe for technical terr ain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Wh y: Long runs accumulate mechanical load late\, so more forgiving cushionin g helps preserve form when fatigue arrives.\n• Rotation: Rotate if possibl e: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometr y shifts load across calves\, knees\, and hips.\n• Weather: If the forecas t turns the trail sloppy\, trade some cushion for your mud shoe.\n\n👇 LIN KS:\nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wo rkout=EG-W1-Sat-long&min_dist=16&max_dist=20\nhttps://trailsplits.com/tool s/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W1-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-30-1-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270530 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-05-31-2-Mon-ea sy@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270531 SUMMARY:🟢 Easy Run + Strides · 1h 45m DESCRIPTION:🎯 FOCUS: Zone 2 (fully conversational) for the whole run. In the final 10 minutes\, do 4 × 20 s bouncy strides at ~85% effort. Walk bac k to recover each time. Biomechanical flossing.\n\n📊 TARGETS:\n• Duration : 1h 45m\n• Effort: Easy + short fast strides at end\n\n👟 SHOE ADVISOR:\n • Primary: all-around trail shoe\n• Alternates: stable road trainer for ro ad strides\n• Avoid: aggressive-lug trail shoes unless the strides are on wet grass\n• Why: Strides should feel crisp and controlled\; choose a stab le shoe with predictable ground contact.\n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geometry s hifts load across calves\, knees\, and hips.\n\n👇 LINKS:\nhttps://trailsp lits.com/planner?sport=trail_run&ref=evergreen_plan&workout=EG-W2-Mon-easy -strides&min_dist=11&max_dist=16\nhttps://trailsplits.com/tools/evergreen- longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Mon-easy-strides&min_dist=11&max_dist=16 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-06-01-2-Tue-in tervals@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270601 SUMMARY:🟠 Stealth Speed (Fartlek) · 45m DESCRIPTION:🎯 FOCUS: Pick any landmarks — trees\, corners\, signposts. Do not look at your watch for pace. Sprint to 8 landmarks\; jog to fully rec over between each. Warm-up 10 min · 8 sprints (~2 min each) · cool-down 10 min.\n\n📊 TARGETS:\n• Duration: 45m\n• Effort: Do not look at your watch for pace. Sprint to landmarks\, jog to recover.\n\n👟 SHOE ADVISOR:\n• Pr imary: all-around trail shoe\n• Alternates: aggressive-lug trail shoe if t he route is muddy / stable road trainer for road-heavy fartlek\n• Avoid: M ax-cushion trail shoes if the surges are sharp or technical\n• Why: Mixed- terrain surges need enough grip to accelerate without wasting energy\, but not the tall soft feel of a long-run cruiser.\n• Rotation: Rotate if poss ible: EVA/PEBA foams rebound best after roughly 24-48h\, and changing geom etry shifts load across calves\, knees\, and hips.\n• Weather: Swap to you r mud shoe when traction is the limiter rather than comfort.\n\n👇 LINKS:\ nhttps://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&workou t=EG-W2-Tue-fartlek&min_dist=5&max_dist=7\nhttps://trailsplits.com/tools/e vergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Tue-fartlek&min_dist=5&max_dist=7 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-06-02-2-Wed-st rength@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270602 SUMMARY:💪 Full-Body Armor (Bodyweight) · 30m DESCRIPTION:🎯 FOCUS: Full-body armor — no gym needed. 3–4 rounds\, 60 s r est between rounds.\n\nLEGS: 10 × Bulgarian split squats each leg (add a l oaded backpack for resistance).\nPUSH: 10–15 × push-ups (or close-grip pus h-ups for extra tricep emphasis). Chest tall\, elbows tracking back. Push strength keeps your shoulders open and your lungs fully expanded late in a race.\nHIPS / TENDONS: 15 × single-leg calf raises on a step edge (slow o n the way down — the eccentric phase is what protects your Achilles).\nPUL L / CORE: 5–8 × pull-ups or inverted rows under a sturdy table\, then 30 s plank. The pull-ups build the lats that power your poles on steep climbs — every rep translates directly to spared quads on a 25% gradient.\n\nStop every set 1–2 reps shy of failure. Core anti-rotation (the plank) fires w hen your foot slips on a root — this is what keeps your lower back healthy for decades.\n\n📊 TARGETS:\n• Duration: 30m\n• Effort: Heavy / controlle d reps. Stop 1–2 before failure.\n\n👟 SHOE ADVISOR:\n• Primary: barefoot\ , socks\, or flat gym shoe\n• Avoid: High-stack running shoes for loaded l unges or balance work\n• Why: Strength work benefits from proprioception a nd a stable base rather than cushioning.\n\n👇 LINKS:\nhttps://trailsplits .com/strength-for-trail-runners#no-gym\nhttps://trailsplits.com/tools/ever green-longevity TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-06-03-2-Thu-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270603 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-06-04-2-Fri-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270604 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-06-05-2-Sat-lo ng@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270605 SUMMARY:🔵 Joyful Long Run · 2h 30m DESCRIPTION:🎯 FOCUS: Try a new route or trail today — exploration builds durability. If you feel great\, push to the top of the range. Range: 2h – 3h.\n\n📊 TARGETS:\n• Duration: 2h 30m\n• Effort: If you feel tweaked\, st op at the bottom of the range. If you feel great\, push to the top.\n\n👟 SHOE ADVISOR:\n• Primary: cushioned easy-run shoe\n• Alternates: all-aroun d trail shoe for technical terrain / aggressive-lug trail shoe only if mud or soft ground dominates\n• Why: Long runs accumulate mechanical load lat e\, so more forgiving cushioning helps preserve form when fatigue arrives. \n• Rotation: Rotate if possible: EVA/PEBA foams rebound best after roughl y 24-48h\, and changing geometry shifts load across calves\, knees\, and h ips.\n• Weather: If the forecast turns the trail sloppy\, trade some cushi on for your mud shoe.\n\n👇 LINKS:\nhttps://trailsplits.com/planner?sport= trail_run&ref=evergreen_plan&workout=EG-W2-Sat-long&min_dist=16&max_dist=2 0\nhttps://trailsplits.com/tools/evergreen-longevity URL:https://trailsplits.com/planner?sport=trail_run&ref=evergreen_plan&wor kout=EG-W2-Sat-long&min_dist=16&max_dist=20 TRANSP:OPAQUE X-MICROSOFT-CDO-BUSYSTATUS:BUSY CATEGORIES:TrailSplits END:VEVENT BEGIN:VEVENT UID:evergreen-4to6-4-mixed-home-intuitive-3-2026-04-27-2027-06-06-2-Sun-re st@trailsplits.com DTSTAMP:20260606T001308Z DTSTART;VALUE=DATE:20270606 SUMMARY:💤 Rest DESCRIPTION:🎯 FOCUS: Recovery & life. Full day off — or 15 min light mobi lity only.\n\n👟 SHOE ADVISOR:\n• Primary: No running shoes\n• Why: Rest i s part of the rotation: tissues recover\, foam rebounds\, and lugs stop we aring down.\n\n👇 LINKS:\nhttps://trailsplits.com/tools/evergreen-longevit y TRANSP:TRANSPARENT X-MICROSOFT-CDO-BUSYSTATUS:FREE CATEGORIES:TrailSplits END:VEVENT END:VCALENDAR