Evolution Night Trail Builder

Workout - Evolution Night Trail Builder

• 10min @ 6'45''/km
• 15min @ 6'15''/km
• 4 lots of:
  • 30s @ 5'00''/km
  • 1min 30s rest
• 15min @ 6'15''/km
• 10min @ 6'45''/km

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Intro

Evolution Series Pass - Adrenaline 10k by Aravaipa Running is worth a watch. Here are the key takeaways so you can apply the Evolution Pass format to your running. Watch the full video for context.

Key points

• The Evolution Pass spans five races on night courses, starting with a 9 km or 10 km run in April or May and finishing with a 50 km ultra in September. Progression: 9k, 10k, 23k, 31k, 50k.
• This takes runners from their first 9k to ultramarathon fitness over four months with a consistent group of night runners.
• Night running tips: drink plenty of water, set up a vehicle or stationary aid point for refueling, bring a headlamp, and do some pre-dawn sessions (around 4 am) to adapt to early starts.
• Physical prep: ankle strengthening, bodyweight squats, and consistent strength work in a boot-camp format.
• Training progression: build daily distance (start at 6 mi, work toward 10 mi for harder efforts) and one long run per week, ideally at night to match race conditions.

Workout example (Evolution Pass progression)

1. April, Sinister Night (9 km/10 km): a 9k or 10k night trail run at chat-friendly intensity. Focus on technique, hydration, and getting used to your light.
2. May, 10k night run: build distance moderately. Add short uphill sprints (30 sec hard, 60 sec recovery).
3. June, Hypnosis 23k: roughly double the distance. Use a circuit-style course with water and fuel at your car.
4. July to August, 31k: extend weekly mileage and add a 2-hour night run each week. Adapt to 4 am starts to prep for heat.
5. September, Havalina Hangover 50k: the capstone. Combines extended night running, nighttime fueling, and specialized gear (headlamp, cooling fabric).

Closing note

Start with a 9k night outing and progress from there. Tailor distances and intensities in the Pacing app.

References

• Evolution Series Pass - Adrenaline 10k - YouTube (YouTube Video)