From Tempo to Turnover

It has been good to see people showing up again and easing back into more structured running. We are still in a re-entry phase, but there is clearly an appetite for workouts with a purpose.

This week’s session continues that theme while adding one important change. We will be offering two workout options built around the same goal and structure, just with different total volume. The intent is simple. Everyone should be able to run with purpose, stay engaged with the group, and finish feeling like the workout fit their current fitness rather than the other way around.

Coach Eve designed this session as the second workout in her early-season series. As with last week, the focus is not on proving fitness, but on developing it thoughtfully. The work is controlled, repeatable, and adaptable, with clear guidance on how each piece should feel.

—The Ascend Trail Running Team

The Workout

Warm-up

1 mile easy running
Dynamic drills
A-skips
B-skips
C-skips
1–2–3 drill

Strides

2 × 200 meters, relaxed and smooth
Focus on posture, cadence, and rhythm rather than speed.

Main Set

We will offer two options using the same structure and intent:

Workout Option	Workout Details
Option 1 (Extended Set)	3 × (1600 meters at tempo, 400 meters fast but controlled, 300 meters quick cadence)
Option 2 (Compact Set)	2 × (1200 meters at tempo, 400 meters fast but controlled, 300 meters quick cadence)

Why Two Options?

Both workout options train the same systems and skills. The difference is total load. Offering two versions allows runners to choose a volume that matches where they are right now while still sharing the same experience, cues, and coaching. This approach keeps the group together, keeps the work intentional, and helps everyone leave feeling successful rather than overextended.

Recovery guidelines

Tempo reps: 3 to 4 minutes easy recovery
400s: about 2 minutes easy recovery
300s: easy jog back to the start

Cool Down

Easy running and light stretching until fully settled

What This Workout Is about

This session is about maintaining aerobic strength while gradually introducing faster running. The longer tempo segments reinforce steady, controlled effort similar to last week’s work. The shorter reps at the end ofs each set introduce speed without turning the workout into a sprint session.

The key progression here is sequencing. You are learning to run efficiently at tempo, then stay composed as faster running is layered on top. This is a skill that carries directly into trail running, where pace changes often come late and under fatigue.

A few notes how to execute this workout well:

The first tempo rep of each set should feel familiar. Relaxed but purposeful. Not easy, not strained. Think steady pressure rather than urgency. If you finish the rep feeling rushed or tight, dial it back slightly on the next one.
The 400s should feel challenging but controlled. The goal is consistency. Each rep should land at roughly the same effort and time. These are not all-out efforts.
The 300s are about cadence and quickness. Stay light on your feet and let the speed come from turnover, not tension.
Bring layers so you can stay warm between reps. Flats are ideal. Spikes are optional but not necessary.

Supporting Our Local Trail Races

As we move into spring, several local races are right around the corner, and many of us will be involved either on course or behind the scenes. The Lake Sonoma Trail Races will take place this year on April 11, including the 50K, 100K, and the Trail Sisters Half Marathon. The following weekend, April 18, the Annadel Half Marathon weekend features a 5K, 10K, and Half Marathon. These events are important to our local trail community, and showing up to run, volunteer, or cheer is one of the best ways to support the trails and people who make this scene possible. Expect to see plenty of familiar faces out there.

What’s Coming Next

This workout continues a short series focused on controlled progression and skill development. Each session is intentionally layered, building from steady aerobic work toward more nuanced changes in pace and effort. Over the next few weeks, Coach Eve will keep developing these concepts, gradually increasing complexity while keeping the work grounded and repeatable as we move closer to a more regular schedule.

If you have been looking for structure without pressure, this is where that begins. These sessions are designed to meet runners where they are right now, offering clear purpose without forcing timelines or fitness tests. Show up, run with intention, learn something about your pacing and mechanics, and leave feeling ready for the next step rather than drained by this one.

Thinking About Joining?

If you are new or curious about Ascend, Wednesday nights are a great entry point. Each workout is structured to benefit a wide range of paces and experience levels. Whether you are training for a race or simply looking to run more consistently, you are welcome to join us and see what structured trail training is like.

See you on the trails,
The Ascend Trail Running Team

Have Questions?

We are here to help. Reply to this email, or reach out via ascendtrailrunning@gmail.com.