How to assess if your easy pace (endurance fondamentale) is right

There are several factors to consider when evaluating whether your easy pace is appropriate:

The pace is calculated based on your reference time — is the time you entered in your settings recent enough and was it achieved at full effort?
This pace is given as a guideline; what matters most is the consistency with your other training paces (VO2 max pace, threshold pace, etc.).
When focusing on how you feel, are you able to talk while running or breathe through your nose without any strain in your legs? It should feel really easy.
Do you have a heart rate monitor or chest strap with your zones properly set? If you’re using a reliable heart rate sensor (like a chest strap), your heart rate should stay under 75% of your max heart rate, or 70% of your heart rate reserve.

| Keep in mind: it's better to run too slow than too fast — the benefits of running slower are still present, while running too fast can be counterproductive.

Question 2

Your training plan feels too easy or too hard – how can you adjust it?

Accepted Answer

||| The best training session is the one where you're in control during the first half, start wondering if you'll be able to hold on during the third quarter, and finally give it your all to finish with the feeling that you couldn’t have done much more!

Introduction

Effectively managing your sessions is crucial for proper analysis. This means adhering to the principle of Negative Split—running the second half of your session slightly faster than the first. Achieving this requires good pacing, as you'll be more fatigued in the latter half. If you've managed your session this way, analyzing it becomes straightforward.

Option 1 : You Just Managed to Hit the Target Times

It was really tough, but you didn’t slow down at the end of the session (or just slightly — when you're right on the edge, it's normal for the last reps to be a bit slower, but usually you hang in there mentally and don’t lose much).

That’s the perfect session! It shows that the session and target paces were spot on, and that you're on the right track to make progress. Don’t change a thing — the plan is 100% tailored to your profile!

|| Just a heads-up for the start of a new cycle. If your program introduces a new type of session and you're already at your limit, the intensity might still be too high. The beginning of each cycle is designed to ease you in gradually. The sessions aren’t supposed to be easy, but if you're already struggling to finish, it’s possible you overestimated your fitness level

Question 3

Why does the amount of elevation gain in my trail training feel so low?

Accepted Answer

Elevation gain should be trained in the specified amount during your long runs

The quantity is based on your target race, its elevation gain per kilometer ratio, and your estimated race time.
For some races, you might feel like you're doing “too little” elevation gain in your weekly training compared to the total elevation of your race. But keep in mind that when the race’s elevation gain is broken down into an hourly target, the amount you’re assigned is appropriate. It’s not about the absolute value of elevation gain, but rather about specificity and the relative value of that elevation gain.

Question 4

Can the effort time vary during the training plan or be adjusted when adding a new race result to the performance history?

Accepted Answer

The plan evolves each week based on the completion of your sessions (validating your workouts) and the RPE (the little smiley faces) you assign to them.

That’s why it’s so important to validate your sessions in real time. Right after your workout is even better for accuracy and detail 😉

If your plan evolves, your estimated time range can also change. This time range can also adjust if you enter a new reference race result (trail or road) in your performance history.

|| If you're new to trail running and want to take on a medium or long format race, make sure to run a trail race around one hour of effort so we can better calibrate your profile and provide the most suitable training plan for your upcoming preparation.

Question 5

How do I choose the right hill for my trail race preparation?

Accepted Answer

We recommend choosing the hill or climb where the effort is as long as possible—so the longest hill you have access to. This gives you the most flexibility for your training. At Campus, we generally say that hill work should be done on slopes with a gradient between 4% and 8%, but ideally, you should train on inclines that are as close as possible to what you’ll face on race day.

The key is to avoid extremes—both overly steep hills and very gentle inclines, as neither are ideal for your preparation.

| For example, a hill with too steep a gradient—like a mountain road or staircase—can average a 30% incline, which is extremely demanding. | On the flip side, a very gentle uphill slope (a slight incline) won’t challenge you enough to be useful in your training.

Question 6

My heart rate spikes even at an easy pace — how should I handle it?

Accepted Answer

Several factors can impact your heart rate: fatigue, stress, weather conditions, a busy week… in short, there are many. In such cases, it’s best to prioritize easy endurance runs to avoid overexerting yourself, and slightly reduce your target paces for more specific workouts.

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