TrailRunner

The TrailRunner exercise plan is based on a 3 week cycle. The cycle starts with a normal week, followed by a more intensive week and closing with a regeneration week. After this phase the overall intensity is increased by an individual factor like 5% and a new cycle starts.
The intensity itself is the distance in kilometers or miles. Please note, that the TrailRunner exercise plan is a base-plan, so the average heart-rate you should have during the workouts should be in your aerobic metabolism zone. How much you like to increase from cycle to cycle is something you can plan in advance. But an average from 1% to 5% would be appropriate.
What happens here is the following: You set yourself small goals, reach them, breathe a sigh of relief and set the next small goal. Step by step you'll increase the distances you can accomplish and TrailRunners route calculation will help you find the appropriate courses. The following example illustrates this:

• Say in the first week you would start off with a distance of 10 Kilometers.
• Then the following week is a intensive week. This means the distance is increased by 20% to 12 km
• The next week is a recreation weak, with a reduced distance by 20%, so it's 8 km.
• Now the cycle is finished and we head into the next phase. The base value of 10 km is now increased by the factor you planned before, say its 5%.
• So the first week would start off with 10,5 km
• The following week with 12,6 km
• And so on. Over the a longer period of time the distances will increase like shown in the chart.

This said, you need to plan every unit per week. Add as many units to the Exercise Plan tab you would like to accomplish per week. Say you might want to have two units per week, you could call the first unit the "during the week unit" and the second the weekend-unit. The increase level for both units could be different. During week might increase by 1% and weekend by 5%.
The Exercise Calendar Tab then shows the concrete distance for one week. When the plan starts, something you set in the Exercise Plan with a given start date, you can add week by week and TrailRunner will calculate the values for you, following the rules given above.
Note: If you plan to use an adaptive exercise plan, that increases by the real values you have accomplished, then do not add all possible weeks in advance. After you have completed a week you can adjust the values of the given kilometers or miles by the real values you have accomplished. Then as you add a new week, the rules will take the changed values into account. For example if you did not make the base value of 16 kilometers but only 14, TrailRunner will not add 5% to the 16 Kilometers but to the 14.
The Exercise Calendar has two Buttons: Find Route and Apply. Find route takes the value of the selected workout unit and starts a find route for the given value in the main window. Apply will take the distance value of a selected route and replace the value of the selected workout unit by that. So the two buttons are something like the in and out of the exercise plan.
The third tab Event Calendar is very simple: Add event dates to it and track how many weeks are still left until the event will happen.