Learning to Change Gears

Over the past few weeks, we’ve been reestablishing rhythm and reintroducing structured intensity in a controlled way. That work matters because it rebuilds familiarity with steady effort and reinforces mechanical consistency before we ask the body to do more complex work. When that foundation is in place, faster running becomes something we can access intentionally instead of something we have to fight for.

Track sessions like this also give us a controlled environment to practice skills that transfer directly to trails. Pacing discipline, effort awareness, and form under fatigue are all things that show up late in races, on climbs, and when terrain or conditions force sudden effort changes. Learning to manage those transitions early in the season pays off later.

This week shifts the focus toward energy distribution and pace management. The goal is not to run harder. The goal is to learn how to change gears smoothly while staying mechanically sound and in control of effort.

Coach Eve designed this session to build confidence moving between paces while fatigue gradually accumulates. The structure looks complex on paper, but the intent is simple: start conservative, stay relaxed, and finish strong.

—The Ascend Trail Running Team

The Workout

Warm-up

Band activation
1 mile easy running

Drills

A/B/C skips
1–2–3 drill

Strides

2 × 200 meters, relaxed and smooth
Focus on posture, arm swing, and cadence

Main Set

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

Workout Options	Workout Details
Option 1 (Compact Set)	2 × 200 + 2 x 300 + 2 x 400 + 2 x 1200
Option 2 (Extended Set)	2 × 300 + 2 x 500 + 2 x 600 + 2 x 1500

Recovery guidelines:

2–3 minutes between reps
4–5 minutes between full sets

Cool Down

Easy running and light stretching until fully settled

What This Workout Is About

This workout teaches controlled pace transitions while fatigue builds gradually. The goal is to develop confidence starting conservative and finishing strong without form breakdown. Each distance has a specific purpose:

300 meters
Focus: Form, arm drive, cadence
Effort: Around half marathon effort

500–600 meters
Focus: Consistent, controlled effort
Effort: Around 10K effort

1200–1500 meters
Focus: Sustained discomfort without panic
Effort: Around 5K effort

The workout progresses from shorter to longer work so fatigue builds naturally while still allowing quality execution.

Executing This Workout Well

Early Reps
Stay conservative. If you feel fast early, you are probably too fast.

Middle Distances
Lock into rhythm. Think smooth, repeatable effort.

Long Reps
Stay relaxed under stress. Focus on posture and breathing.

Overall
Consistency across the entire pyramid matters more than any single fast rep.

Why Two Options?

Both versions train the same systems and skills. The difference is total load. Offering two versions allows runners to choose volume that matches current fitness while keeping the group working toward the same objective.

This keeps the group aligned and keeps the work intentional.

Spring Season Announcement (Coming Soon)

We’ve finalized our Spring schedule and will be sharing full details very soon. Our first official Spring Trail Training run will be:

Wednesday, March 4 (Back to School Night!)

The coaching team has built a program that is challenging, intentional, and designed to support a wide range of runners. We are excited to share it with you.

Thinking About Joining?

Wednesday nights are designed to support a wide range of paces and experience levels while keeping everyone moving toward the same objective.

Whether you are training for a race or simply looking to run more consistently, you are welcome to join us.

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.