TRAIL & MOUNTAIN RUNNING
Train for the Distance. Be Ready for the Terrain.
A 12-week trail running program for 5K, 10K, half marathon, 30K, marathon, and 50K goals.
Training builds the strength, endurance, climbing capacity, and durability to handle steep trails, variable terrain, longer efforts, and the specific demands of your distance.
PROGRAM OVERVIEW
Trail & Mountain Running is a 12-week program designed to prepare you for the specific demands of your event or goal, from shorter trail races to longer mountain efforts.
Your training is matched to your distance, current fitness, available time, and terrain. As the distance increases, so do the demands for weekly volume, long-run duration, climbing strength, fueling, and durability.
The program combines running, strength training, aerobic development, hill work, and progressively longer trail-specific sessions so you can arrive prepared for both the distance and the terrain.
You’re not just training to cover the miles. You’re preparing to handle the course well.
Build the Fitness Your Distance and Terrain Demand
WHO IS THIS PROGRAM FOR?
Who Is Trail & Mountain Running Training For?
This program is for recreational trail and mountain runners who want structured training for a specific distance while building the strength and durability to handle hills, technical terrain, and longer time on their feet.
This program is a good fit if you are:
✓ Preparing for a 5K, 10K, half marathon, 30K, marathon, or 50K trail goal
✓ Looking to build running volume progressively without abandoning strength training
✓ Training for steep, hilly, or mountainous terrain
✓ Wanting better climbing capacity and stronger legs for descents
✓ Returning to consistent running and looking for a structured progression
✓ Preparing for longer distances that require more endurance, durability, and fueling practice
Not ready for structured trail running yet? Start with Outdoor Fitness Foundation to build basic strength, aerobic fitness, and consistency before progressing into a running-specific program.
Your goal distance determines the training plan and overall structure, while your current fitness, recent running, available time, and terrain shape the finer details of your program.
TRAINING OUTCOMES
What You’ll Build
Trail & Mountain Running Training develops the endurance, strength, steep running capacity, and durability needed to run well across varied terrain and longer distances.
Build the fitness to sustain longer efforts, recover efficiently, and handle increasing weekly running volume.
Aerobic Endurance
Develop the strength and aerobic power to climb steep trails efficiently without burning through your energy too early.
Uphill Capacity
Build the leg strength and control needed to handle repeated descents, technical terrain, and the eccentric load of downhill running.
Downhill Strength
Improve your ability to tolerate more miles, longer runs, and repeated training days without falling apart late in the week.
Running Durability
Develop the hip, core, and full-body strength needed for uneven terrain, changing grades, and efficient movement on technical trails.
Trail Strength
Train for distances from 5K through 50K, with weekly volume, long runs, climbing, and workout demands scaled to match your goal.
Distance-Specific Fitness
The goal is to build the fitness to handle both the distance and the terrain with confidence.
HOW YOU’LL TRAIN
Train for Your Distance and Your Terrain
Your week combines running, strength training, aerobic development, hill work, and longer trail-specific sessions to build fitness that transfers directly to your goal.
3
AEROBIC & UPHILL CONDITIONING SESSIONS
Steady aerobic runs build capacity, while hill work and intervals develop climbing strength, running economy, and the ability to handle changes in terrain and pace.
2
STRENGTH WORKOUTS
Focused strength training builds the leg, hip, core, and full-body strength needed for climbing, descending, handling uneven terrain, and staying durable as your running volume increases.
1
LONG ENDURANCE RUN
A progressively longer run, hike-run, or trail-specific endurance session builds time on your feet, climbing capacity, and the durability needed for your distance.
WEEKLY GUIDANCE NOTES
Short notes inside your training calendar to help you understand the purpose of each week and the fundamentals of training, recovery, and long-term progress. So you have clear direction between check-ins and coaching calls.
Delivered & Monitored with TrainingPeaks
Your workouts, notes, and training feedback are organized in TrainingPeaks so you can track progress and stay consistent throughout the program.
TRAINING THAT MATCHES YOUR GOAL
The weekly structure scales to the distance of your goal, from 5K to 50K. As the distance increases, so do the long-run demands, weekly volume, climbing, and the need for fueling and durability.
HOW IT WORKS
Getting started is simple.
Choose
Select the level of coaching support you need and enroll through TrainingPeaks.
Connect
Create or sign in to your TrainingPeaks account during checkout. You’ll connect to Dane automatically.
Complete
Dane will email your intake form where you’ll select your goal distance and provide your training history.
Train
Once your intake and waiver are completed, your training plan will be adjusted for you and appear in the app.
TrainingPeaks Premium Included
The app is free to download, and Casaval covers your Premium membership while your program is active.
Choose Your Level of Support to
Start Training
Every athlete starts with the same proven training system.
The difference is how much individualization, coaching, feedback, and accountability you want along the way.
Guided
Essential coaching and support to keep you consistent and moving forward.
$149
per month
✓ 12-week trail running training program
✓ Coach-paid TrainingPeaks Premium included
✓ Structured strength and aerobic conditioning workouts
✓ Weekly guidance notes built into your training calendar
✓ Unlimited email support
✓ Program Q&A
Most Popular
Plus
Plus provides the best balance of structure, accountability, coaching, and value for most athletes.
$249
per month
✓ Everything in Guided
✓ Monthly program adjustments
✓ TrainingPeaks workout analysis every 2 weeks
✓ Two individual coaching check-ins each month
✓ One coaching call each month
✓ Priority email support
Custom
Completely individualized training and coaching that meet you exactly where you’re at.
$549
per month
✓ Fully customized training plan
✓ Weekly program adjustments
✓ Weekly workout data analysis and feedback
✓ Nutrition Coaching
✓ Weekly individual check-in emails
✓ Two coaching calls each Month
✓ Priority text support
Not sure which option fits? Plus is the best starting point for most athletes who want structure, feedback, and accountability without full custom coaching.
No separate TrainingPeaks subscription is required. Casaval covers your Premium membership while your coaching is active, a $19.95/month retail value.
YOUR COACH
Built by a Coach Who Trains for the Mountains Too
I’m Dane Brinkley, founder of Casaval Personal Training, a certified personal trainer, mountain guide, and endurance athlete.
For more than 20 years, I’ve built my life around moving through the mountains through guiding, trail running, cycling, ski mountaineering, backcountry skiing, and strength training.
Trail and mountain running are a big part of how I train myself, and I understand the difference between simply being able to run and being ready for steep climbs, technical descents, long days, and uneven terrain.
My goal is to help you build the fitness to run stronger in the mountains while keeping the training practical, progressive, and appropriate for your experience and goals.
20+ Years Mountain Guiding
Real mountain experience from Mt. Shasta to the Cascades to Denali.
230+ Mt. Shasta Summits
First-hand insight into what it takes to prepare everyday people for big mountain goals.
Certified Personal Trainer
ISSA Elite Trainer with education in strength and conditioning, nutrition, and endurance training.
Trusted by Industry Leaders
A practical training approach used by climbers, skiers, mountain guides, and professional ski patrollers
CLIENT RESULTS
WHAT ATHLETES ARE SAYING
“Heavy pack felt comfortable, legs were sturdy, core solid.”
“I was the strongest, actually... the only one that kept up with the Guides.”
“Dane, thank you for providing such incredible training, for your steady guidance, and for helping me realize what I’m capable of.”
Questions Before You Start?
Here are the most common questions about this training program and how coaching works.
What distances can I train for?
The program supports 5K, 10K, half marathon, 30K, marathon, and 50K trail goals. You’ll select your distance during the athlete intake.
How much running experience do I need?
This program is best for recreational runners who can already run consistently at some level. If you’re returning after a long break or still building basic fitness, Outdoor Fitness Foundation may be a better starting point.
How much time should I expect to train each week?
That depends on your distance and current fitness. Shorter-distance plans require less weekly volume, while marathon and 50K preparation requires more time, longer runs, and greater overall training volume.
Do I need access to trails or mountains?
No, but some access to hills, stairs, treadmill incline, or other uphill training is helpful. Your plan can be adapted around the terrain you have available.
Is strength training included?
Yes. Strength training is part of every plan to improve climbing, descending, running durability, and overall resilience.
Can hiking be part of the training?
Yes. Hiking and hike-run sessions can be useful, especially for steep terrain, longer mountain efforts, and higher-volume training.
Will the program prepare me for climbing and descending?
Yes. Uphill capacity and downhill strength are central parts of the program, especially for steeper or more mountainous goals.
Is this a race-performance program?
The focus is practical trail and mountain running fitness rather than highly specialized competitive coaching. If you’re pursuing elite-level performance, a dedicated running coach may be a better fit.
How is the program delivered?
Your training is delivered through TrainingPeaks, where you’ll see your workouts, schedule, and coaching feedback. TrainingPeaks Premium is included while you’re actively coached.
Can the plan be adjusted for my schedule or current fitness?
Yes. Your intake helps determine the right starting point, and the finer details of the plan can be adjusted around your training history, available time, terrain, and recovery.
TRAIL & MOUNTAIN RUNNING
Be Ready for the Distance and the Terrain
Build the strength, endurance, climbing capacity, and durability to handle your trail goal with confidence.
Whether you’re training for a 5K or a 50K, your program will match the demands of your distance and help you arrive prepared for the course ahead.
12 Weeks
A clear structure to build strength, fitness, and consistency.
Delivered Through TrainingPeaks
Your workouts, guidance, and tracking in one place.
1:1 Coaching Support
Get feedback and accountability when you need it.
Built for the Trail
Develop the endurance, climbing capacity, strength, and durability to handle varied terrain and longer distances.
Ready for Your Distance
Training scales from 5K to 50K, with running volume, long runs, hills, and trail-specific demands matched to your goal.
Not sure which program or coaching level is right for you?
READY FOR THE TRAIL AHEAD
Build the fitness to handle the distance, climbing, descending, and terrain your goal demands.