Craig S · Sydney · Bare Creek Trail Run · Sunday 8 November 2026
Race Bare Creek 20K hard. Target sub 1:45. The target is intentionally challenging; health and continuity outrank forcing the number.
Long-term: become a durable trail runner and create a strong launch point for a structured UTA50 build in 2027.
Pre-COVID: ~35–40 km/week, CTL ~39, long trail run up to 21 km / 501 m / 2:38, controlled trail tempo work and good aerobic response.
Now: returning after August COVID. Fatigue 1/10, brain fog 1/10, no chest or respiratory symptoms, resting HR ~55 bpm. Latest 6 km was tolerated without exercise-related issues the following morning.
ContinuityMostly easyControlled quality2× strengthRecovery weeksFlexible scheduling
Protect key adaptations, not fixed weekdays. Long runs can float between Tuesday and Saturday. Strength is part of running training. RPE, symptoms, sleep, life stress and tissue response override a calendar or CTL target.
| Achilles | Currently settled; monitor long runs. |
| Anterior tibialis | Currently settled. |
| Right hip | Previously tight; responds to warm-up, glute activation and movement breaks. |
| Knee | Currently settled. |
| Left foot | Probable plantar wart; protect pressure area and avoid creating a raw lesion. |
Re-establish symptom-free running. Coast Track hike on 30 Aug is the week’s long endurance session. Resume strength lightly. Quality only after several clean easy sessions.
Build from ~25–30 km toward ~35–40 km/week. Long run 90–135 min. One controlled quality session. Two strength sessions.
~38–45 km/week if healthy. Hilly long runs, climbing rhythm, descending control, sustained trail tempo and short hill reps.
Reduce long-run duration slightly while retaining race-specific intensity. Trail tempo, short climbs and race-pace feel.
Short easy runs, strides, one small quality touch, light strength only. Race hard Sunday.
| Week | Focus | Running target | Long session | Note |
|---|---|---|---|---|
| 24 Aug | Return | No target | 26–27 km hike | Hike replaces long run |
| 31 Aug | Rebuild | 20–28 km | 75–90 min easy | Only if hike recovery is clean |
| 7 Sep | Build 1 | 28–34 km | 90–105 min | Reintroduce quality |
| 14 Sep | Build 2 | 32–38 km | 105–120 min | More trail vert |
| 21 Sep | Build 3 | 35–40 km | 2 hr+ | Keep strength consistent |
| 28 Sep | Specific 1 | 38–44 km | 2:00–2:15 hilly | Trail tempo focus |
| 5 Oct | Recovery | 28–34 km | 90 min | Volume ↓ ~20–25% |
| 12 Oct | Specific 2 | 40–46 km | 2:00–2:20 | Peak specificity |
| 19 Oct | Sharpen | 34–40 km | 90–120 min | Less volume, maintain quality |
| 26 Oct | Taper 1 | 26–32 km | 75–90 min | Fresh legs |
| 2 Nov | Race week | 12–16 km + race | Bare Creek 20K | Race hard |
| Done | Day | Session | Prescription | Purpose |
|---|---|---|---|---|
| Mon 24 | Recovery | Normal daily activity, easy walk if desired. | Absorb return-to-run load | |
| Tue 25 | Recovery | Walk / mobility only. | Conservative return | |
| Wed 26 | Rest | No structured training required. | Freshen | |
| Thu 27 | 45 min Easy Treadmill | RPE 2–3. Flat to mild incline. Conversational. Stop if symptoms rebound. | Controlled aerobic return | |
| Fri 28 | Light Strength | 25–35 min. Upper body + core + light glute/calf activation. No hard leg loading. | Resume strength habit | |
| Sat 29 | Rest / Prep | Easy walk, mobility, pack food/water. No running. | Prepare for hike | |
| Sun 30 | Coast Track Hike | Otford → Bundeena, ~26–27 km, 1000m+ vert. 100% walking. Social pace. Poles optional/useful. 2.5 L fluid capacity; eat regularly. | Time on feet + enjoyment |
| Done | Day | Session | Prescription | Purpose |
|---|---|---|---|---|
| Mon 31 | Rest | Post-hike recovery. Walk only if restorative. | Recover feet/calves/quads | |
| Tue 1 Sep | Easy Run | 30–40 min if no delayed fatigue from hike. Otherwise rest. | Return to running | |
| Wed 2 | Strength A | 35–45 min moderate. Full-body, unilateral lower + push + core. | Durability | |
| Thu 3 | Easy Trail | 45–55 min, RPE 2–3. Normal pre-run activation. | Aerobic volume | |
| Fri 4 | Quality Reintro | If symptom-free: 15 min easy + 3×5 min tempo RPE 6, 2 min easy, cool-down. Otherwise 40 min easy. | Controlled intensity | |
| Sat 5 | Long Easy Trail | 75–90 min easy. Do not chase distance. Finish with 20–30 min in reserve. | Re-establish long-run rhythm | |
| Sun 6 | Strength B or Rest | 30–40 min if recovered; otherwise rest and move strength. | Second strength exposure |
Once normal training is re-established. Tuesday and Saturday long-run weeks are interchangeable.
| Mon | AM Easy 6K Work Gym A |
| Tue | Long Trail 1:45–2:30+ |
| Wed | Recovery Swim/Bike or Rest |
| Thu | Work Gym B or Easy Trail |
| Fri | Tempo / Hills + optional easy swim |
| Sat | Easy Trail 45–75 min + short arms/core |
| Sun | Rest |
| Mon | AM Easy 6K Work Gym A |
| Tue | Easy Run / Bike / Swim |
| Wed | Easy Run + optional short strength |
| Thu | Tempo / Hills or Gym B |
| Fri | Rest |
| Sat | Long Trail |
| Sun | Rest / Easy Walk |
RPE 2–3, conversational. HR often below ~145 when recovered, but post-illness return is RPE-led.
RPE 3–4. Hike steep climbs. Fuel early. Finish capable of another 20–30 min.
15 min easy + dynamic warm-up, 3×7 min at RPE 6.5–7 with 2 min jog recovery, 10–15 min cool-down. Trails: effort first, HR second, pace irrelevant. “Smooth, not fast.”
15 min warm-up, 2×12 min controlled tempo with 3 min easy jog, cool-down. Finish capable of one more short rep.
15 min easy, 8×60 sec uphill at strong controlled RPE 7, easy jog/walk down, cool-down. No sprinting.
Sustained uphill at RPE 7. Recover fully on descent. Focus posture, compact stride and controlled breathing.
20–45 min at RPE 1–2. Finish feeling better, not trained.
10 glute bridges · 10 bodyweight squats · 10 leg swings front/back each side · 10 side-to-side each side · 8 walking lunges each leg · 1–2 min brisk walk.
| <60 min | Water/electrolyte as needed. |
| 60–90 min | Tailwind/carb mix from the start if desired. |
| 90+ min | Start carbs early; continue every ~30–40 min. |
| Long hikes | More real food; eat every 45–60 min. Sports nutrition is convenience/backup. |
Two gym visits per week are the commitment. Third visit is optional/recovery. Trail durability stays primary while upper body/core keeps the program enjoyable.
| Rear-foot elevated split squat | 3×8 / side |
| Single-leg RDL | 3×8 / side |
| Single-leg glute bridge | 2–3×10 / side |
| Slow calf raise | 3×10–12 |
| Dumbbell bench press | 3×8–12 |
| Dumbbell shoulder press | 2–3×8–10 |
| Dead bug | 2×10 / side |
| Pallof press | 2×10 / side |
| Side plank | 2×30–45 sec |
| Weighted step-ups | 3×8–10 / side |
| Romanian deadlift | 3×8 |
| Box step-down | 2–3×8 / side |
| Soleus work | 3×12–15 |
| Pull-ups / assisted | 3 sets |
| One-arm dumbbell row | 3×8–12 |
| Dumbbell curls | 2×10–12 |
| Front plank | 2×45–60 sec |
| Farmer / suitcase carry | 2–3×30–40 m |
| Dumbbell curls | 2–3×10–15 |
| Triceps extension / close-grip push-up | 2–3×10–15 |
| Lateral raise | 2×12–15 |
| Hanging knee raise | 2×8–12 |
| Side plank | 2×30–45 sec / side |
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| Date | Benchmark | Result | RPE | Notes |
|---|---|---|---|---|
| 18 km benchmark trail route | ||||
| Trail tempo 3×7 min | ||||
| Long-run durability |
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A-race Target: sub 1:45
Race it, don't merely complete it. Arrive healthy enough to explore what a committed 20 km trail-race effort feels like.
If a single workout conflicts with continuity, continuity wins. Missing one run is irrelevant. Missing three weeks because of an avoidable flare-up is not.