Training Plan
16-Week Cirque Series Plan
Aerobic Capacity | Max Strength | Athlete IQ
In partnership with:
Training Plan
16-Week Cirque Series Plan
Aerobic Capacity | Max Strength | Athlete IQ
Photo: Cirque Series, Grand Targhee, Wyoming.
Description:
Some missions call for steady-state endurance, while others let you kick it into high gear as you rally up windswept ridges and power down sweeping descents. The Cirque Series mountain running events are characterized by serious elevation gain (2,000-3,500 vertical feet) and technical terrain, yet manageable mileage (7-8 miles).
Our Cirque Series plan, designed specifically for these races, combines aerobic capacity building with our Athlete IQ work to hone biomechanics, coordination, and elasticity, allowing you to go harder—and faster. Lastly, we layer on strength training to improve force production, tendon capacity, and injury resilience.
We created this plan to prepare runners for the Cirque Series events, but it’s a perfect match for anyone who wants to race or ramble through mountainous terrain. The built-in aerobic volume formula enables you to fine tune the intensity according to your training history and goals so that first-timers and record-breakers alike can train in accordance with their capacities.
Every training plan includes Athlete IQ, aerobic workouts, and strength sessions following our full-spectrum training method, along with detailed coach notes, exercise video demonstrations, and a personal digital training log. The plan is yours for life. Start it whenever you want and repeat it as many times as you’d like.
Details:
- Level: Everyone
- Timeframe: 16 weeks
- Days per week: 5 to 7
- Weekly Volume: 4 to 6+ hours
- Focus: Mountain Running
- Format: Structured Training Plan
- Access: Lifetime
- Price: $99.00
Package Includes:
- Structured 16-week training plan
- Aerobic and strength workouts
- Athlete IQ: Summer 2021 Edition
- Exercise video demonstrations
- Personal training log (digital)
Equipment Required:
- Kettlebell (~15 to 30% bodyweight)
- Pull-up bar
- Step-up / sturdy box or similar
- Stability ball
- Floor space (8 by 8 feet)
- Access to trails (ideally steep terrain)
Example Week - Foundation Phase
MONDAY
Aerobic Workout
Run, bike, or hike slow and steady. Seek uphill terrain. Avoid rests and spiking heart rate.
TUESDAY
Strength Workout
- Athlete IQ: Pull – Level 1 session
- Forefoot Isometric
- Single-Leg BW Squat
- Reverse Lunge
- Stability Ball Baseline
WEDNESDAY
Aerobic Workout
Fartlek: Playful Zone 1 session with a handful of Zone 3 pickups (in increments of 30 sec to 5 mins).
THURSDAY
Strength Workout
- Athlete IQ: Push – Level 1 session
- Isometric Pistol Squat
- Knee-to-Elbow Plank
- Single-Leg Bridge
- Stability Ball Bronco
FRIDAY
Aerobic Workout
Run, bike, or hike slow and steady. Seek uphill terrain. Avoid rests and spiking heart rate.
Recovery IQ session.
SATURDAY
Strength Workout
- Athlete IQ: Pull – Level 1 session
- Forefoot Complex
- Ground Force Row
- Single-Leg Squat
- Stability Ball Back Kick
SUNDAY
Aerobic Workout
Overdistance: Run, bike, or hike. Go long, go slow, avoid rests, and train fasted when possible. Seek uphill terrain.
“Comparing my aerobic base three months ago to today, I'm running the same trails at the same HR, but 1 minute per mile faster. Super exciting! It feels like—post injury, surgery, and recovery—I am getting back to the aerobic fitness I had a few years ago.”
“Since training with Samsara I have reached new heights in my fitness I never thought possible. The Samsara program has led me to some of my biggest goals, fitness accomplishments, and best overall health I’ve had in years!”
“I've had an incredible season and am really feeling physically and mentally healthier than I have in a long time. Thank you for all you put into this program, I've gotten so much out of it.”
Brady Casper
Backcountry Skier
— Take on Any Challenge —
Full-Spectrum Training Method
Steady-State Endurance | Maximum Strength | Athlete IQ
As a human being you are endowed with a suite of physical qualities that make you capable of diverse athletic feats, from split-second explosiveness to all-day endurance.
Our full-spectrum training method enables you to develop the whole gamut of your physiology for year-round athletic performance. You’ll be able to take on any challenge that comes your way.
- Develop a robust aerobic base for steady-state endurance, topped with speed and agility for decisive reactions.
- Build maximum strength and explosive power while maintaining lean muscle mass.
- Improve your biomechanics, coordination, and injury resilience through our fascia-driven movements.
In Partnership with Cirque Series:
Cirque Series is redefining what mountain running is all about. With events in Brighton, Alyeska, Snowbird, Alta, Targhee, A’Basin, and Engelberg, the elevation is serious but the mileage is manageable, and the races are as hardcore as you want them to be. We are proud to partner with them to offer this training plan—and to help you get race ready.
