Trail Running Power
A 10-week strength block for trail and ultra runners. Builds the climbing-power base (single-leg strength, hip extension, posterior chain capacity) and the descent-control chain (eccentric tolerance, ankle proprioception, lateral-chain stability) that support running form on technical terrain and sustained climbs and descents. Two strength sessions per week alongside running — kept at moderate-to-high intensity for the runner with experience under load.
Climbing-power capacity (single-leg strength, hip extension)
Descent-control eccentric tolerance (Nordic, single-leg squats, eccentric calf)
Ankle and proprioceptive work for technical terrain
Lateral-chain and rotational anti-collapse capacity
Two sessions per week, moderate-to-high intensity
Program Details
Who Is This For?
Week 1
Climbing Power
Phase 1 — Base — build the climbing-power baseline. Single-leg strength, posterior chain capacity, and step-up power for steep ascents.
45 min6 exercises
Bulgarian Split Squat
4 sets × 8 each · Rest 90 sec
Step-Ups (High Box)
4 sets × 10 each · Rest 60 sec
Hip Thrusts
3 sets × 12 reps · Rest 60 sec
Single-Leg Calf Raises
3 sets × 15 each · Rest 30 sec
Reverse Lunges
3 sets × 10 each · Rest 60 sec
Dead Bug
3 sets × 10 each · Rest 30 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control
Phase 1 — Base — descent control baseline. Eccentric tolerance for downhill descents, ankle and proprioceptive work for technical terrain, lateral chain stability.
40 min6 exercises
Eccentric Single-Leg Squat
3 sets × 6 each · Rest 60 sec
Nordic Hamstring Curls
3 sets × 5 reps · Rest 90 sec
Eccentric Calf Drops
3 sets × 12 each · Rest 30 sec
Single-Leg Balance on Unstable Surface
3 sets × 30 sec each · Rest 30 sec
Lateral Band Walks
3 sets × 15 each · Rest 30 sec
Side Plank with Rotation
3 sets × 8 each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 2
Climbing Power
Phase 1 — Base — build the climbing-power baseline. Single-leg strength, posterior chain capacity, and step-up power for steep ascents.
45 min6 exercises
Bulgarian Split Squat
4 sets × 8 each · Rest 90 sec
Step-Ups (High Box)
4 sets × 10 each · Rest 60 sec
Hip Thrusts
3 sets × 12 reps · Rest 60 sec
Single-Leg Calf Raises
3 sets × 15 each · Rest 30 sec
Reverse Lunges
3 sets × 10 each · Rest 60 sec
Dead Bug
3 sets × 10 each · Rest 30 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control
Phase 1 — Base — descent control baseline. Eccentric tolerance for downhill descents, ankle and proprioceptive work for technical terrain, lateral chain stability.
40 min6 exercises
Eccentric Single-Leg Squat
3 sets × 6 each · Rest 60 sec
Nordic Hamstring Curls
3 sets × 5 reps · Rest 90 sec
Eccentric Calf Drops
3 sets × 12 each · Rest 30 sec
Single-Leg Balance on Unstable Surface
3 sets × 30 sec each · Rest 30 sec
Lateral Band Walks
3 sets × 15 each · Rest 30 sec
Side Plank with Rotation
3 sets × 8 each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 3
Climbing Power
Phase 1 — Base — build the climbing-power baseline. Single-leg strength, posterior chain capacity, and step-up power for steep ascents.
45 min6 exercises
Bulgarian Split Squat
4 sets × 10 each · Rest 90 sec
Step-Ups (High Box)
4 sets × 12 each · Rest 60 sec
Hip Thrusts
3 sets × 15 reps · Rest 60 sec
Single-Leg Calf Raises
3 sets × 18 each · Rest 30 sec
Reverse Lunges
3 sets × 12 each · Rest 60 sec
Dead Bug
3 sets × 12 each · Rest 30 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control
Phase 1 — Base — descent control baseline. Eccentric tolerance for downhill descents, ankle and proprioceptive work for technical terrain, lateral chain stability.
40 min6 exercises
Eccentric Single-Leg Squat
3 sets × 8 each · Rest 60 sec
Nordic Hamstring Curls
3 sets × 6 reps · Rest 90 sec
Eccentric Calf Drops
3 sets × 15 each · Rest 30 sec
Single-Leg Balance on Unstable Surface
3 sets × 40 sec each · Rest 30 sec
Lateral Band Walks
3 sets × 18 each · Rest 30 sec
Side Plank with Rotation
3 sets × 10 each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 4
Climbing Power
Build — peak week of the first half: heavier RPE on Bulgarian Split Squat and step-ups, longer rest between sets.
45 min6 exercises
Bulgarian Split Squat
4 sets × 8 each · Rest 90 sec
Step-Ups (High Box)
4 sets × 10 each · Rest 75 sec
Hip Thrusts
3 sets × 12 reps · Rest 60 sec
Single-Leg Calf Raises
3 sets × 15 each · Rest 30 sec
Reverse Lunges
3 sets × 10 each · Rest 60 sec
Dead Bug
3 sets × 12 each · Rest 30 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control
Build — build week for descent strength: peak Nordic Hamstring volume and step-up to hard eccentric single-leg squats.
40 min6 exercises
Eccentric Single-Leg Squat
3 sets × 6 each · Rest 75 sec
Nordic Hamstring Curls
3 sets × 5 reps · Rest 105 sec
Eccentric Calf Drops
3 sets × 12 each · Rest 45 sec
Single-Leg Balance on Unstable Surface
3 sets × 40 sec each · Rest 30 sec
Lateral Band Walks
3 sets × 18 each · Rest 30 sec
Side Plank with Rotation
3 sets × 10 each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 5
Climbing Power
Deload Week — reduced volume and intensity to consolidate the base + build phase before the second progression block.
45 min6 exercises
Bulgarian Split Squat
3 sets × 6 each · Rest 60 sec
Step-Ups (High Box)
3 sets × 8 each · Rest 45 sec
Hip Thrusts
2 sets × 10 reps · Rest 45 sec
Single-Leg Calf Raises
2 sets × 12 each · Rest 30 sec
Reverse Lunges
2 sets × 8 each · Rest 45 sec
Dead Bug
2 sets × 8 each · Rest 30 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control
Deload Week — recovery for the heavy eccentric work. Lighter Nordics, reduced sets across the day.
40 min6 exercises
Eccentric Single-Leg Squat
2 sets × 5 each · Rest 60 sec
Nordic Hamstring Curls
2 sets × 4 reps · Rest 75 sec
Eccentric Calf Drops
2 sets × 10 each · Rest 30 sec
Single-Leg Balance on Unstable Surface
2 sets × 30 sec each · Rest 30 sec
Lateral Band Walks
2 sets × 12 each · Rest 30 sec
Side Plank with Rotation
2 sets × 6 each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 6
Climbing Power
Phase 2 — Continued progression — second progression block: continued single-leg load tolerance and posterior chain capacity for sustained climbing demands.
45 min6 exercises
Bulgarian Split Squat
4 sets × 8 each · Rest 90 sec
Step-Ups (High Box)
4 sets × 10 each · Rest 60 sec
Hip Thrusts
3 sets × 12 reps · Rest 60 sec
Single-Leg Calf Raises
3 sets × 15 each · Rest 30 sec
Reverse Lunges
3 sets × 10 each · Rest 60 sec
Dead Bug
3 sets × 10 each · Rest 30 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control
Phase 2 — Continued progression — second-half descent progression: continued hamstring eccentric tolerance and ankle proprioception under load.
40 min6 exercises
Eccentric Single-Leg Squat
3 sets × 6 each · Rest 60 sec
Nordic Hamstring Curls
3 sets × 5 reps · Rest 90 sec
Eccentric Calf Drops
3 sets × 12 each · Rest 45 sec
Single-Leg Balance on Unstable Surface
3 sets × 40 sec each · Rest 30 sec
Lateral Band Walks
3 sets × 15 each · Rest 30 sec
Side Plank with Rotation
3 sets × 8 each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 7
Climbing Power
Phase 2 — Continued progression — second progression block: continued single-leg load tolerance and posterior chain capacity for sustained climbing demands.
45 min6 exercises
Bulgarian Split Squat
4 sets × 8 each · Rest 90 sec
Step-Ups (High Box)
4 sets × 10 each · Rest 60 sec
Hip Thrusts
3 sets × 15 reps · Rest 60 sec
Single-Leg Calf Raises
3 sets × 15 each · Rest 30 sec
Reverse Lunges
3 sets × 12 each · Rest 60 sec
Dead Bug
3 sets × 12 each · Rest 30 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control
Phase 2 — Continued progression — second-half descent progression: continued hamstring eccentric tolerance and ankle proprioception under load.
40 min6 exercises
Eccentric Single-Leg Squat
3 sets × 8 each · Rest 60 sec
Nordic Hamstring Curls
3 sets × 6 reps · Rest 90 sec
Eccentric Calf Drops
3 sets × 15 each · Rest 45 sec
Single-Leg Balance on Unstable Surface
3 sets × 45 sec each · Rest 30 sec
Lateral Band Walks
3 sets × 18 each · Rest 30 sec
Side Plank with Rotation
3 sets × 10 each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 8
Climbing Power
Peak Week — peak strength challenge of the block: hardest single-leg work and slowest tempo eccentrics.
45 min6 exercises
Bulgarian Split Squat
4 sets × 8 each · Rest 105 sec
Step-Ups (High Box)
4 sets × 8 each · Rest 75 sec
Hip Thrusts
3 sets × 12 reps · Rest 75 sec
Single-Leg Calf Raises
3 sets × 12 each · Rest 45 sec
Reverse Lunges
3 sets × 10 each · Rest 75 sec
Dead Bug
3 sets × 10 each · Rest 45 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control
Peak Week — peak descent challenge: hardest Nordic Hamstring volume and side plank rotation reps.
40 min6 exercises
Eccentric Single-Leg Squat
3 sets × 6 each · Rest 75 sec
Nordic Hamstring Curls
3 sets × 5 reps · Rest 105 sec
Eccentric Calf Drops
3 sets × 12 each · Rest 45 sec
Single-Leg Balance on Unstable Surface
3 sets × 45 sec each · Rest 45 sec
Lateral Band Walks
3 sets × 15 each · Rest 45 sec
Side Plank with Rotation
3 sets × 8 each · Rest 60 sec
Rest Day
Rest Day
Rest Day
Week 9
Climbing Power
Light Build — pulling back from the peak before the close. Maintain the patterns at moderate RPE.
45 min6 exercises
Bulgarian Split Squat
3 sets × 8 each · Rest 75 sec
Step-Ups (High Box)
3 sets × 8 each · Rest 60 sec
Hip Thrusts
3 sets × 12 reps · Rest 60 sec
Single-Leg Calf Raises
3 sets × 12 each · Rest 30 sec
Reverse Lunges
3 sets × 10 each · Rest 60 sec
Dead Bug
3 sets × 10 each · Rest 30 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control
Light Build — pulling back from peak Nordic volume. Continue the proprioceptive and lateral-chain work at moderate RPE.
40 min6 exercises
Eccentric Single-Leg Squat
3 sets × 6 each · Rest 60 sec
Nordic Hamstring Curls
3 sets × 5 reps · Rest 90 sec
Eccentric Calf Drops
3 sets × 12 each · Rest 30 sec
Single-Leg Balance on Unstable Surface
3 sets × 30 sec each · Rest 30 sec
Lateral Band Walks
3 sets × 15 each · Rest 30 sec
Side Plank with Rotation
3 sets × 8 each · Rest 45 sec
Rest Day
Rest Day
Rest Day
Week 10
Climbing Power (Consolidation)
Consolidation — light final week: keeps the climbing-power patterns awake while reducing volume. Closes the 10-week block.
30 min6 exercises
Bulgarian Split Squat
2 sets × 6 each · Rest 60 sec
Step-Ups (High Box)
2 sets × 8 each · Rest 45 sec
Hip Thrusts
2 sets × 10 reps · Rest 45 sec
Single-Leg Calf Raises
2 sets × 10 each · Rest 30 sec
Reverse Lunges
2 sets × 8 each · Rest 45 sec
Dead Bug
2 sets × 8 each · Rest 30 sec
Rest Day
Easy trail run
0Rest Day
Long run or rest
0Descent Control (Consolidation)
Consolidation — light final descent and stability work. Maintains capacity while reducing volume — closes the block.
25 min6 exercises
Eccentric Single-Leg Squat
2 sets × 5 each · Rest 60 sec
Nordic Hamstring Curls
2 sets × 4 reps · Rest 75 sec
Eccentric Calf Drops
2 sets × 10 each · Rest 30 sec
Single-Leg Balance on Unstable Surface
2 sets × 30 sec each · Rest 30 sec
Lateral Band Walks
2 sets × 12 each · Rest 30 sec
Side Plank with Rotation
2 sets × 6 each · Rest 45 sec
Rest Day
Rest Day
Rest Day