Trail Running FlexiPlan: Train Smarter, Run Farther

Plan smart. Run wild. Stay flexible.

This isn’t your average spreadsheet. It’s a living, breathing training companion designed to help you build endurance, strength, and stoke—all while keeping things flexible. Life gets messy. This plan lets you roll with it.

What Is the FlexiPlan?

At its heart, the Trail Running FlexiPlan is a full-year Google Sheet designed for real life.

Each day is colour-coded and built around three pillars:

Structure – Balanced mix of trail runs, strength, cross-training, and rest.

Flexibility – Shift sessions without guilt. Life happens. No problem.

Flow – Track your effort, mood, and distance month by month to see how your year unfolds.

What’s in the Sheet?

Year-at-a-Glance Calendar

The crown jewel.

One page, twelve months, every single run and workout visible at a glance. Each session is colour-coded:

💪 Strength

🚲 Cross-Training (bike/walk/etc.)

🏃‍♂️ 5k / 7k / 10k Trail Runs

🌄 Long Runs

⚡ Tempo Runs

⛰ Elevation Days

😴 Rest Days (very sacred)

Monthly totals underneath show how many strength sessions, total run days, and cross-training activities you completed.

Outcome Tracker

Line charts tracking:

  • Trail running progress

  • Strength progress

  • Cross-training progress

Perfect for spotting patterns, burnout, or pure beast mode.

Monthly Journal Sheets

Each month has its own tab with space to:

  • Log key sessions or breakthroughs

  • Track niggles and injuries

  • Capture thoughts, moods, lessons learned

  • Celebrate big wins 

Journalling is a widely accepted method to support runner growth and discover insights.

Why It Works

You’re not just running more. You’re running smarter.

This plan nudges you into consistency without rigid rules. It’s ideal if you’re training for ultras, building a base, or just trying to outrun your inbox.

No overplanning. No guilt trips. Just trail time, tuned to you.

Important: Training plans assume a certain base level of health and fitness. If you’re unsure about yours, check in with a qualified medical professional before launching into heroic hill reps or tempo chaos.

Want the Template?

This is the base I’m building from for my 2025 ultra—structured, but built for life’s detours.

Here’s the full Trail Running FlexiPlan—part planner, part confessional. You’ll find everything from strength days to “glorious sloth” (aka rest), plus those heroic weekend missions (long runs). It’s colour-coded for sanity, flexible by design, and built to survive real life. Scroll down to check it out–click around, zoom in, or just stare at it while eating a snack. That counts as training too.

What's next? Unpacking theFlexiPlan.

Location: Prague, Czechia

Comments

Post a Comment

Popular posts from this blog

Modřany Gully Long Run

Image
Modřany Gully Long Run:  Wild, Challenging, and just outside Prague Modřany Gully (Modřanská rokle) is my go-to long run  — this gorgeous nature reserve sits just south of Prague, with the trailhead outside Zbraslav on the east bank of the Vltava, around nine kilometres downstream from the city. What to Expect? This one’s a proper challenge—technical climbs, runnable descents, and a mix of surfaces: forest singletrack, packed dirt, loose clay shale, and rocky sections to keep you on your toes. Key highlights : Vltava Riverside Trail – A calm, flat start along the river, perfect for easing into the run. Quiet, partly shaded, and very runnable. Ascent to Hradiště – The first proper climb. It’s steep and scrambly in parts, but the views pay dividends. Hradiště Observation Tower – A 360° panorama over Modřany Gully. Total photo op. Hálkův Memorial – A stone monument in the forest, dedicated to Czech poet Vítězslav Hálek—worth a quiet pause. Šance Climb & Ravine – A wild, rugg...
Read more

Chuchle Grove Long Run

Image
Chuchle Grove Long Run: Trails, Fossils and Flow Chuchle Grove is my playground for hill repeats and intervals — as well as a scenic long run route that winds past the Vltava River and Barrandov Rocks. With plenty of options for loops and reps, it’s perfect for stacking up those training miles. What to Expect? This one’s a proper mixed bag: forest climbs, open hilltops, scenic descents, and even some quiet riverside stretches. Expect runnable dirt paths, short rocky climbs, and a good mix of forest shade and open views. Highlights : Vltava Riverside Warm-Up – a gentle intro before the hills start biting. St. Mary’s Spring – natural spring + peaceful shrine = ideal trail pause. Church of St. John of Nepomuk – your first high point with serious views. Chuchelský háj Nature Trail – forest paths dotted with educational panels. Homolka Summit – wide open space and panoramas over the Barrandian Basin. Velká Chuchle Descent – a scenic way to finish, looping you back to the river. A Trail T...
Read more

What I Learned From 30 Years of Trail Running?

Image
After decades of moving through forests, hills, and winding paths, I’ve learned that trail running isn’t just a sport—it’s a way of life These are my biggest takeaways  from 30 years on the trail.  Inner-calm Whenever I step into a forest or nature reserve, it feels like an enormous weight is being lifted from my shoulders. I always take a moment to savour that feeling, and to thoroughly enjoy nature in that moment, marvelling at its calming grace.  This is where the noise fades. I’ve learned that my connection with nature runs deep, it allows me to decrease my stress levels without thinking about it. No need to meditate, practice mindfulness or stop thinking consciously, if I spend enough time in nature, it comes to me, like returning home after a business trip.  There's something deeply primordial about stepping onto an epic trail, knowing that through the millennia, countless people have taken the same steps, history has been made, civilisations thrived and l...
Read more

New to Trails? Let’s Make a Plan

Tell me about your running, I can help you build a plan to get in shape for a long run adventure.

Already a Trail Runner?

Great! Let's hit the trails and rack up some kilometres together.

Ready? Let's Get Running

Name

Email *

Message *

Trail Running FlexiPlan - Train Smarter, Run Farther

This isn’t your average spreadsheet. It’s a living, breathing training companion designed to help you build endurance, strength, and stoke—all while keeping things flexible. Life gets messy. This plan lets you roll with it.
Important: Training plans assume a certain base level of health and fitness. If you’re unsure about yours, check in with a qualified medical professional before launching into heroic hill reps or tempo chaos.