Priority vs. Training Races: What’s the Difference and How to Plan for Them

When it comes to scheduling races in Ascend, it’s important to distinguish between priority races and training races, and understand how each interacts with your training plan.

Priority Races: The Peak of Your Training

Priority races are the key events you build your training around. They should represent the races where you want to arrive especially well prepared and perform at your best.

Priority races shape your training plan by triggering specific periodisation strategies. For example, when you plan your week, Ascend will automatically recommend the most appropriate running phase based on how far away your priority event is. If your race is 12 weeks away, you will likely see a Basebuilding week. If it is 3 weeks away, you will likely see a Sharpening week. As race day approaches, Ascend will also guide you through Tapering and post-race Recovery.

Because priority races are designed to guide a full training cycle, they should be spaced at least 8 weeks apart. This gives you enough time to recover, rebuild, and peak again.

When you mark an event as priority, Ascend adjusts your progression to help you reach peak fitness on that date. Use this label sparingly, typically 1–3 times per year, for the races that matter most.

Training Races: Practice Without the Pressure

Training races, on the other hand:

• Do not impact the recommended training phase when you prepare your week.

• Can be added freely for practice, equipment checks, nutrition tests, or fun challenges.

• Need to be slotted into your weekly training plan manually.

  
  

Because training races aren’t prioritised by the plan builder, they won’t appear automatically in your schedule either.

How to Incorporate a Training Race Into Your Weekly Plan

So, why doesn’t your training race show up in the plan? It’s by design. Here’s what to do:

1. Prepare Your Week

   Generate your training week using the Co-Pilot function or select a week type manually from the options presented to you.

   
   

2. Identify the Closest-Match Workout

   Look for the planned workout in your weekly plan that best mimics the training effect of your race:

   
   

   

   
   

   Goal: Finish the week within the suggested range on your Running Impact graph and avoid spiking into the red on the Training Stress graph. If this seems impossible, consider a different week type (you can reset your training week to play around with other options).

   
   

3. Drag, Drop, Replace

   Move the chosen workout(s) onto your training race day. Think of workouts as building blocks – longer races sometimes need two or more bricks stacked together to match the running impact load.

   
   

4. Check the Graphs

   After the race, confirm you’re still within the suggested range on the Running Impact weekly graph. If you’re above, don’t panic – see Step 5.

   
   

   

   
   

   Important: Ascend bases its graphs and feedback on what you actually do, as captured via your synced Strava data – not just what was ticked or planned. This means even if your planned workout was an easy run, a much harder or longer workout (like a surprise all-out training race) will be reflected in your data. Always review the graphs after race day to check your true load.

   
   

5. Adapt If You Overshoot

   If the race pushes you above the suggested range on the Running Impact weekly graph, refer to the Training Stress graph and see whether you’re in the red/high-risk zone.

   
   

   

   If you find yourself in the high-risk zone:

   
   

6. Skip future workouts coming up the same week of your training race to let your body recover from the effort. Remember: you only benefit from the training you recover from!

   
   

7. Use that feedback to schedule a deload or recovery week next. Keep in mind that being in the high-risk zone increases injury and over-training risk. It’s better to dip down into the safer zones for long-term consistency.

   
   

What If No Workout Seems Like a Good Match?

• Mix-and-Match: Drag multiple shorter workouts (e.g., a tempo + easy run) onto training race day until the combined running impact load mirrors the race relatively closely.

• Consider a different week type by replanning your training week. Tip: The ‘Race Simulation’ week type in the Sharpening phase is likely a good match if your race is a training race for your next priority event.

• Stay Graph-Driven: Keep one eye on the Running Impact weekly graph and Training Stress graph. They’re your guardrails; aim to end the week in the “safe” range. This translates into the suggested range on the weekly graph and avoiding the high-risk zone on the Training Stress graph.

  
  

  

  
  
  
  

  

  
  

By understanding the roles of priority and training races, and knowing how to fine-tune your week so the numbers still add up, you’ll race smart, stay healthy, and peak your shape when it truly matters.

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