Races you’re weighing, not committed to. A candidate here changes nothing about the plan above — only an entered race with a role does that — so add freely.
Every week is checked against the rules both training traditions agree on. Blocked means the plan won’t build the week this way — it needs a change first. Flagged means it goes ahead, with a heads-up.
Hours rise 12% over the previous non-deload week; cap is 10%.Hold this week at or under 11.0 h.
Descent rises 25% over the previous non-deload week.Descent ramps on its own cap, independent of hours.
Volume and intensity both rise this week. Raise one at a time.Hold intensity minutes flat, or hold hours flat.
Vertical gain rises 25% over the previous non-deload week.
1 strength session(s) this week; the floor is 2, maintained in-season.
What the engine proposes to change, and at what horizon. These are adaptations, not refusals — a day-scale signal may ease today’s session, a block-scale one shifts emphasis, only a phase-scale signal reopens one of the choices below. No signal fires alone: each needs corroboration or persistence, which is why you won’t see one here every morning.
trailplan is built from two coaching traditions — Jason Koop’s (CTS) and Scott Johnston’s (Uphill Athlete). Where they agree, the plan just applies it; where they genuinely disagree, it asks you instead of guessing. Each question marks how settled it is — evidence-backed, one school’s call, or a coaching heuristic — so you know how much to trust the default. Your answer shapes how future weeks build, not this one, and a sensible default is already in effect — so answer only if you disagree.
Compare threshold-pace trend over ~8 weeks against the previous block. Roughly a third of runners respond better to the model not chosen, and about a fifth to neither — this is a trial, not a verdict.