Over the past several weeks, these sessions have been used to reestablish rhythm, reintroduce structured intensity, and build a stable aerobic foundation. That work has been deliberate. The goal has not been to chase speed, but to develop control at higher efforts and build consistency that can actually carry over to trail running. This workout brings those elements together by pairing sustained marathon pace work with shorter, faster efforts that require precision and composure as fatigue builds.

Next week, we move to the trails. Our Spring training block begins Wednesday, March 4 with our kickoff at Trailhouse. The structure, progression, and intent behind these track sessions do not go away. They shift into a trail-specific context where terrain, climbing, and longer efforts start to play a larger role. This session is about closing out the track phase with purpose and carrying that work forward into the next block.

—The Ascend Trail Running Team

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The Workout

Location: El Molino Track
Time: 5:45 PM
Parking: Free
Restrooms: Inconsistently available (plan accordingly)
Workout Leaers: Rodrigo & Eve

Warm-up

• Band activation
• 1 mile easy running

Drills

• A/B/C skips
• 1–2–3 drill

Strides

• 2 × 100 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)	3 × 1 mile @ marathon pace (60 sec rest) 2 × 200 meters @ 5K pace (full rest) 2 × 100 meters fast and explosive (full rest)
Option 2 (Extended Set)	2 × 2 miles @ marathon pace (90 sec rest) 2 × 300 meters @ 5K pace (100m walk back) 2 × 200 meters @ mile pace (full rest)

Cool Down

• 1 mile easy running
• Group stretch

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Marathon Pace

MP is synonymous with LT1 (aerobic threshold) or zone 3. Regardless of term, it is a generally a tick faster than your everyday pace, or zone 2 effort. Hitting this pace in workouts will make hills or faster sections of an ultra feel more sustainable. Your cadence should be about the same as your easy running pace. Focus on applying just a little more force into the ground and standing tall. Look for a feeling of “flow state.” When you settle into this pace, it’ll feel almost effortless (until it doesn’t).

If you want to build on this type of work, add more intervals and keep it broken up until you get a good sense of the effort level. Then start making your intervals longer. For example 3X2 miles, 2X3 miles, 4X2 miles, 2X4 miles, culminating in an 8-10 mile tempo at marathon pace. If done regularly, your aerobic system will get a massive boost and leave you feeling like Kipchoge at the Berlin Marathon.

5k and 1 mile pace

Efforts 5k and faster are meant to feel downright hard. At these paces, you should feel like you are red lining but still able to complete the rep without fading. For the 5k and mile pace, aim to finish strong through the finish line and avoid slowing down before the end of the rep. Think stride effort, soft start, then ramp up.

Sprints

Think explosive. From the first step you take focus on accelerating by putting maximal force into the ground. Focus on fast cadence and a big lean off the start line. As you approach your max speed extend your upper body and run tall as your stride length increases. Your arms and legs are synchronized so use them to hep drive your cadence. The faster you move your arms, the faster you’ll move your legs.

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Spring Program Registration Is Open

Our full Spring schedule is now live and runs all the way through June. This is the most complete and thoughtful schedule we’ve put together. It balances aerobic development, trail-specific strength, skill work, and race-adjacent long run opportunities across multiple months of training.

This is not just a collection of workouts. It is a full season progression designed to support runners targeting spring and early summer races, as well as runners who simply want consistent, structured trail training.

You will see:

• Progressive Wednesday quality sessions
• Purposeful long run location rotation
• Skill and terrain progression across the season
• Flexibility for different race distances and experience levels

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Ascend Gear

Local Trail Events (Run or Volunteer)

Empire Runners — Ilsanjo Weekend | March 8
This is a brand new race from Empire Runners. Distances include a 10-miler, 4-miler, and 1K. Great early-season effort and a strong way to support a new local event. For more info, click here.

Lake Sonoma 50K / 100K | April 8
One of the most important races in our regional trail calendar. Racing, pacing, crewing, or volunteering all help support the broader trail community. For more info on this race, click here. For volunteer opportunities, click here.

Annadel Half Marathon (Half / 10K / 5K) | April 18
Local trails, multiple distance options, and strong community turnout. Great entry point for newer trail racers or a solid effort day for experienced runners. For more info on this event, click here.

Mendocino Coast 50K | April 18
If you are racing or supporting, there is a group campsite reserved at Van Damme State Park from April 17–19. The site is a few minutes from the start/finish and can accommodate a large group. If you are interested in joining, reach out to Katherine Theus by March 30 to be added. Dogs are allowed at the campground and within Jackson State Demonstration Forest, but not on state park trails or beaches.

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Have Questions?

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