Training with Ascend
Ascend provides structured, trail-focused group training built around consistency, progression, and shared effort. The goal is not to prescribe every mile, but to give runners a clear framework that supports steady development and effective training on trails.
Our training environment is designed for runners who want direction without rigidity. Athletes train together across a range of experience levels, from newer trail runners to seasoned ultrarunners, with an emphasis on learning pacing, managing effort, and showing up consistently.
Group Training Sessions
Ascend hosts structured group sessions throughout the week. These sessions form the backbone of the training program.
Wednesday Evenings — 5:45 PM
Midweek workouts focus on specific objectives such as climbing and descending, effort control, and trail-specific skills. Sessions rotate across locations in and around Santa Rosa and align with the current training block. Workouts are structured, purposeful, and accessible across paces, with leaders providing guidance on execution and effort.
Saturday Mornings — 7:30 AM
Saturday long runs emphasize time on feet, terrain familiarity, and endurance development. Routes are shared in advance and typically include multiple distance or turnaround options. These runs prioritize sustained effort and learning how to train effectively on trails alongside others.
Sunday Easy Run, Stretch, and Check-In — 10:30 AM
Sundays are designed to support recovery and continuity. Runners complete an optional, time-based easy run earlier in the morning on their own or with others, then meet at 10:30 AM for a relaxed group stretch, mobility work, and informal check-in. These sessions provide space to recover, connect, and reflect on the week’s training without adding intensity.
Consistency matters. Group sessions provide structure and accountability while allowing athletes to manage their own easy mileage and recovery outside of organized workouts.
Training Structure
Ascend does not provide individualized training plans. Instead, we offer weekly guidance designed to help runners progress steadily while retaining autonomy over their training. Each week includes:
- Suggested weekly mileage ranges based on distance goals
- Key objectives for Wednesday’s workout
- Saturday long run details, including trailhead location and route information
- Training notes covering topics such as pacing, fueling, strength, and recovery
This approach allows athletes to adapt training to their own needs while benefiting from a shared structure and progression.
Mileage Guidelines
Before joining Ascend, runners should have a consistent running base appropriate for their goals. The ranges below are guidelines, not requirements.
5K / 10K
- Typical base: 5–10 miles per week
- Peak training range: 15–20 miles per week
Half Marathon
- Typical base: 10–15 miles per week
- Peak training range: 25–30 miles per week
25 Mile
- Typical base: 15–20 miles per week
- Peak training range: 30–35 miles per week
50 Mile and Beyond
- Typical base: 30–35 miles per week
- Peak training range: 45–65 miles per week
Runners close to these ranges who are healthy and consistent can often build into the training with the support of the group.
Training with Purpose
Ascend training is designed to support steady progress, not quick fixes. The emphasis is on showing up, doing the work with intention, and learning how to train sustainably on trails. Whether preparing for a race or seeking structure and community, Ascend provides a clear framework for purposeful training and support.
Ascend Trail Running 