Return-from-injury trail programme
Here is the 8-week programme Endu generates for a intermediate athlete. It then adapts to your feedback after every session and can lead into a race objective.
- weeks
- 8
- sessions
- 32
- sessions / week
- 4
- peak week
- 3.1 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- Gentle returnWeeks 1–3 · 3 wk
- Progressive returnWeeks 4–6 · 3 wk
- BaseWeeks 7–8 · 2 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km | Elev. |
|---|---|---|---|---|
| 1 | Gentle return | 1.8 h | 15 | 76 m |
| 2 | Gentle return | 1.8 h | 15 | 76 m |
| 3 | Gentle return | 1.9 h | 15 | 76 m |
| 4 | Progressive returnrecovery | 1.8 h | 15 | 52 m |
| 5 | Progressive return | 2 h | 16 | 86 m |
| 6 | Progressive return | 2.4 h | 19 | 86 m |
| 7 | Base | 2.6 h | 21 | 155 m |
| 8 | Base | 3.1 h | 25 | 214 m |
Sample week — week 5 (Progressive return)
Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.
- MondayEasy🥾🏃 Hike-trot (38m climb)33 min · 4.4 km
- TuesdayEasy🏔️ Easy trail run 30min — rolling terrain (~10m climb)30 min · 4 km
- WednesdayEasy🥾🏃 Hike-trot (38m climb)33 min · 4.4 km
- ThursdayEasy25min active recovery25 min · 3.3 km
Example generated for a intermediate-level profile (VMA 15 km/h, 4 sessions/week). Your plan will depend on your level, availability and feedback.
Why this plan works
Science-based periodisation
Base → build → specific → taper, with a recovery week every 3 to 4 weeks. Load goes up, but never two hard weeks in a row without a breather.
Paces, not vague feelings
Every session has target zones (pace, HR) computed from your VMA or a reference performance. A VMA test is built into the plan if you don't know yours.
Elevation as the central variable
Weekly climbing volume, long hilly runs, downhill technique and power-hiking for ultras: a trail plan is not a road plan with bumps.
A plan that listens
After each session you rate how it felt (RPE). Too hard? The plan eases what follows. Skipped a session? It reschedules or absorbs it.
On your watch
.fit export compatible with Garmin, Coros, Suunto, Polar: the guided workout shows up on your wrist, step by step.
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level training 4 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for Return from injuryFrequently asked questions
- How many weeks to prepare for Return from injury?
- For an athlete at intermediate level, Endu builds a 8-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
- How many sessions per week?
- This example has 4 sessions per week. You choose 2 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- I'm a beginner, is this plan for me?
- The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.
- Can I follow sessions on my watch?
- Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.