EP RUNNERS FOUNDATION
Transmountain Half Marathon — 10-Week Intermediate Training Plan
Training Start: Monday, August 31, 2026
Race Day: Sunday, November 8, 2026
Running: 4 days per week • Long Run: Saturday • Level: Intermediate
Race Profile: Start 4,026 ft → High Point 5,463 ft (+1,437 ft) → Finish 3,927 ft
Course demand: approximately 6 miles of prolonged climbing followed by approximately 6 miles of prolonged descending.
IMPORTANT DISCLAIMER
This training plan is provided for general educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.
Participation in running, strength training, hill workouts, downhill running, and other physical activities involves inherent risks. By choosing to participate in this training program, each runner assumes responsibility for their own health, safety, training decisions, and participation.
Runners should consult with a qualified healthcare professional before beginning this or any exercise program, particularly if they have any medical concerns, previous injuries, or conditions that may affect their ability to exercise safely.
Always listen to your body and modify or discontinue any workout or exercise that causes pain, dizziness, unusual discomfort, or affects normal running form.
EP Runners Foundation, its organizers, coaches, volunteers, sponsors, and affiliates are not responsible for injuries, accidents, health complications, or other damages that may occur as a result of participation in or use of this training program.
Participation in this program is voluntary and at the runner’s own risk.
Please train responsibly and make adjustments based on your individual needs and abilities.
RUNNER GUIDE
Easy Run
Comfortable conversational pace. Easy Runs should feel relaxed and controlled. You should be able to carry on a conversation while running.
Tempo Run
Sustained effort at a challenging but controlled pace. Strong and purposeful, but not an all-out effort.
Intervals
Faster-paced repetitions followed by recovery periods. Complete the prescribed warm-up, repetitions, recoveries, and cool-down.
Uphill Repeats
Repeated uphill efforts designed to develop climbing strength, power, and efficiency. The uphill is the workout; jog/walk downhill is the recovery.
Downhill Repeats
Controlled downhill efforts designed to prepare the legs for prolonged descending. Do not sprint downhill. The downhill is the workout; the uphill is easy recovery.
Long Run
Steady running designed to build endurance and strength. Long Runs may include rolling hills, sustained climbing, prolonged descending, or progressive finishes.
Progressive Long Run
Begin easy and gradually increase the effort during the second half as prescribed. Finish strong, not exhausted.
Strong Finish
Increase the pace during the final portion while remaining controlled. Maintain good running form and finish feeling like you could continue running if necessary.
Strength Training
Focus primarily on legs, glutes, core, balance, and stability.
MOUNTAIN PREP GUIDE
Tuesday & Friday
Mountain Prep consists of two short, race-specific exercises performed twice per week. These exercises complement Strength Training and specifically prepare the legs for the prolonged uphill and downhill demands of the Transmountain Half Marathon.
Step-Up with Knee Drive – Uphill Preparation
Equipment: Stable step or bench.
Place one foot securely on a stable step or bench. Drive through the foot on the step to lift your body upward while bringing the opposite knee forward and up. Pause briefly at the top while maintaining balance and an upright posture. Lower yourself back down under control. Complete the prescribed repetitions and switch legs.
Focus: Use the leg on the step to perform the work. Avoid relying excessively on the foot that remains on the ground to push yourself upward. Keep the movement smooth and controlled.
Purpose: Develops single-leg strength, glute activation, balance, stability, and the ability to drive the body upward during prolonged climbing.
Downhill Prep – Supported Single Leg Hops
Equipment: Stable step and a small exercise ball or similar lightweight ball.
Stand in front of a stable step with your back toward the step. Place the toes/forefoot of one foot lightly on the step behind you for support. The working foot remains completely flat on the floor in front of you, with the knee slightly bent. Hold the ball with both hands in front of your body to help maintain balance and posture.
Using the front leg, perform small, continuous, controlled hops for the prescribed amount of time. The back foot remains lightly supported on the step throughout the exercise. Keep the front knee slightly bent and land softly after every hop. The movement should be small and rhythmic rather than high or explosive. Complete the prescribed time, switch legs, and repeat.
Focus: Keep most of your body weight over the working leg on the floor. The foot on the step provides support and balance; it should not generate the hopping movement. Keep the hops small, continuous, and controlled.
Purpose: Develops single-leg stability, control, and tolerance to repeated loading to help prepare the legs for the prolonged downhill portion of the race.
Important: This is not a maximum-height jumping exercise. Quality and control are more important than speed or height. Always use a stable step and a safe, non-slip surface.
Progression: 20 sec → 25 sec → 30 sec → 35 sec → 40 sec → taper back to 30 sec → 20 sec.
COACH NOTES
Easy Runs should be completed at a comfortable, conversational pace.
Long Runs should be run primarily at an easy, steady effort. Even with a Strong Finish, finish strong—not exhausted.
Do not attack the hills during Long Runs. Develop the ability to sustain climbing without unnecessarily depleting energy.
Downhill Repeats are controlled downhill efforts, not downhill sprints.
When a Long Run specifies climbing distance, it may be completed as one sustained climb or accumulated through multiple hills.
If a hill is unavailable for Uphill Repeats, a treadmill may be used at an incline that creates a strong but controlled climbing effort without compromising form.
Strength Training should focus on legs, glutes, core, balance, and overall stability.
Mountain Prep is performed twice per week and progresses gradually before decreasing during taper.
Always listen to your body and adjust training as needed.
Consistency is more important than perfection. Missing a workout occasionally is okay; return to the plan as soon as possible.
Stay hydrated, prioritize recovery, and get adequate sleep.
If pain alters running form, stop and seek guidance from a qualified medical professional.
Trust the process and enjoy the journey toward Race Day.