How We Train at Arduua
Running at a high level — whether on road, trail, ultra, mountain or sky — demands more than aerobic fitness. It requires strength, mobility, technical skill, resilience and the ability to perform under fatigue across varied terrain, distances and elevation.
At Arduua, we combine sports science, data-driven training methodology and years of real coaching experience. Our approach is built on measurable training metrics, structured heart-rate based programming and practical knowledge gained from coaching hundreds of athletes across road, trail, ultra and mountain races. We use evidence, analytics and performance feedback to guide progress — but we also coach with intuition, pattern recognition and the lived experience of what actually works on race day.
Our coaching team works as one unified system. Behind every training plan stands not only your personal coach, but also a shared internal knowledge base, testing database and continuously evolving training library. Coaches learn from each other, exchange insights, analyse cases together and improve the system each season. The result: every athlete benefits from the collective expertise of all Arduua coaches — not just one mind.
This is how we build runners who are strong, efficient and durable — capable of performing in a fast city 10 km, a road marathon, rolling forest trails, technical terrain or long ultra-distance challenges from 10 km to 100 miles and beyond. Our athletes compete in races ranging from classic marathons and shorter road events to the world’s most challenging ultras — including UTMB World Series, Skyrunner World Series, Tor des Geants, Western States 100 and Oslo–Bergen Trail 500 km.
Core Training Pillars
1. Physical Capacity & Endurance
- Build a high-performing aerobic engine for all race types — from 5 km to ultra
- Increase fatigue resistance and long-run efficiency over time
- Heart-rate guided intensity for precise, personalised development
2. Strength, Power & Durability
- Lower body + core strength for stability and control on both road and trail
- Neuromuscular efficiency for climbing, speedwork and changes of pace
- Injury resistance so volume and intensity can grow safely across the season
3. Technique, Mobility & Movement Quality
- Improve posture, stride mechanics and running economy
- Foot-ankle conditioning for both stable road running and trail agility
- Plyometrics and drills for smooth, efficient movement on any terrain
4. Mental & Tactical Performance
- Pacing intelligence for road, trail and ultra-distance events
- Fueling, gear and strategy practice matched to your race type
- Confidence built through consistent, structured progress
Individualised for You with Build Your Plan Start-Up Week
Arduua Premium Coaching begins with a full Build Your Plan Start-Up Week, where we collect real data, evaluate movement quality and understand your personal goals. Every runner is different — training age, biomechanics, terrain access, lifestyle stress and race ambition all shape how your program must be built.
This is where personalisation begins. In one structured onboarding phase, we gather everything we need to design your yearly plan with precision — not guesswork.
- Running performance tests — used to define your heart-rate zones and aerobic/threshold intensity control
- Strength & mobility screening — to identify development needs and durability work for long-term progression
- Running-form video analysis — efficiency, impact, cadence, movement patterns, posture and stride mechanics
- 1:1 coach video consultation — aligning goals, A/B/C races, weekly structure, recovery needs and lifestyle factors
Outcome: A fully customised yearly plan built for you — your physiology, your movement, your strengths, your gaps and your race calendar, whether that’s a road marathon, mountain ultra, stage race or multi-day adventure.
This is what separates Arduua Premium Coaching from static training plans — the plan is built around you, not the other way around.
Training Methodology Based on Time & Effort
At Arduua we train by time and effort rather than distance, because distance alone does not reflect true physiological load. A hilly trail 15 km may take twice as long and demand far more energy than a flat 15 km road run — making time a far more accurate and fair way to regulate training stress and progression.
- Effort adapts instantly to terrain, climbs, descents and accumulated fatigue.
- Heart-rate zones guide intensity so we target the right energy system — easy, tempo, threshold, VO₂ — without guesswork.
- Progress is measurable and safe, allowing consistent volume and intensity growth across the season.
- Equally effective for all runners — from road 10 km to ultra trail and multi-day events.
Time-based intensity ensures that training matches your physiology, terrain and fatigue state — not just a number on a watch.
All Sessions Covered — Strength, Mobility & Movement Quality
Running performance is never built through mileage alone. To run fast, far and injury-free, the body must be strong, stable and able to move efficiently. That is why strength, mobility and movement work are not optional extras at Arduua — they are built into your program as standard.
- Strength for power, climbing and impact-resistance — essential for both road runners and trail athletes.
- Mobility to keep movement fluid and economical, especially under fatigue.
- Core stability and balance work to maintain control in speed sessions, long efforts and technical terrain.
- Plyometrics and neuromuscular drills for cadence, propulsion and efficiency.
When every part of the body functions well — joints, tendons, technique and engine — training becomes sustainable, resilient and far more effective.
Arduua Yearly Methodology — Season Built Around Your Races
We plan training across the year using A, B and C races. Each race category has a different purpose, training load, and expectation. This gives structure to the season, prevents over-racing and ensures you peak for the events that matter most.
A-Races — Your Big Goals
These are your focus events — the ones you want to perform at your highest level.
- Usually 1–2 per year
- Full taper, reduced fatigue leading into race week
- Training is built to peak precisely here
Examples: Your first marathon, UTMB race, Skyrunner final, Western States, Oslo–Bergen Trail, Tor des Geants.
B-Races — Performance Rehearsals
These races are important practice opportunities, but not full peak events. We test strategy and learn.
- Used to rehearse pacing, fueling, gear and mindset
- Training volume is reduced slightly — but not a full taper
- Goal is to learn and improve — not necessarily to maximize result
Think of these as dress rehearsals before the big show.
C-Races — Training Through Competition
Low-pressure races used for fitness building and race exposure. Treated as high-quality training days.
- No taper — training stays normal
- Used to gain experience, confidence or speed
- Perfect for early-season build or fun community racing
These races help develop race sharpness without disrupting long-term goals.
By spreading A, B and C races strategically across the year, we manage training load, avoid burnout and deliver peak performance when it matters most.
Training Phases Through the Year
1. Base Phase (1–6 Months)
- Aerobic volume, mostly low–moderate intensity
- Strength foundation, mobility & foot stability
- Build durability before adding speed and intensity
2. Specific Phase (1–3 Months)
- Threshold & VO₂ Max work for speed and stamina
- Targeted sessions that reflect your goals (e.g. marathon pace, tempo trail, hill work)
- Plyometrics + race-specific strength for your key events
3. Pre-Competitive (1–2 Months)
- Race-terrain or race-context training (road, trail, mixed)
- Longer sessions and, for ultras, back-to-back long runs
- Pacing, nutrition & gear testing under realistic conditions
4. Taper & Competition (1–2 Weeks)
- Volume reduces, intensity stays sharp and controlled
- Mental focus + carbohydrate and fueling strategy
- Arrive fresh, confident and ready to perform
5. Transition Phase
- Post-race restorative movement (easy running, cycling, walking, etc.)
- Gradual return to structured training
- Nutrition for repair, recovery and long-term adaptation
Mastering Training Load
Peak performance is built on the balance between stress and recovery. To develop consistently without injury or burnout, we must understand how much load an athlete can absorb, when to push, and when to pull back. At Arduua, we use data to guide those decisions in real time.
Our primary training load metric is hrTSS (Heart Rate Training Stress Score), which measures cardiovascular stress based on time spent in specific HR intensity zones. This gives a highly accurate picture of internal load — how hard the body is actually working, not just how far or how fast you ran.
- hrTSS — Heart Rate Training Stress Score
Tracks internal stress based on heart-rate response and session duration. This is our main metric for long-term load, performance readiness and progression. - rTSS — Running Stress Score (situational use)
Applied when pacing and terrain variation become relevant — especially in flat road running or when comparing sessions where HR alone doesn’t reflect mechanical strain. - NGP — Normalized Graded Pace
Converts your pace into an equivalent “flat pace” accounting for elevation gain/loss. Useful for analysing trail intensity and comparing sessions with different terrain profiles.
These metrics allow us to monitor Fitness, Fatigue and Form across the training season. When fitness climbs but fatigue remains in control, performance potential increases. When fatigue spikes — we adjust. When form peaks — we taper and race.
The goal is simple: push when your body is adapting, recover when it’s saturated, and arrive at your A-races prepared, fresh and dangerous.
Equipment Requirements
- TrainingPeaks account & app for receiving and tracking training (download at trainingpeaks.com)
- GPS watch compatible with TrainingPeaks for automatic workout sync and data feedback
- Chest-strap or external Arm band heart-rate sensor recommended (or arm-based HR strap) for accurate effort measurement
- Access to training environments aligned with your goals — road, trail, track, hills, gym equipment, treadmill, etc.
Why It Works
Because Arduua builds complete runners — physically, technically and mentally. You don’t just run more. You run stronger, faster and with better resilience across the year, whether your focus is road, trail, ultra or mountain.
We don’t train you for one race — we train you for a full season of performance.
Want to See How the Full Coaching Process Works?
The methodology explains how we train — but the real difference is in how we coach you through it. From onboarding and testing to weekly/monthly feedback, form checks and race-season strategy, your coach guides you step-by-step and adapts the plan to your reality.
If you want to understand exactly what working with us looks like: