Trail Running Plan for Beginners
Start Trail Running in 10 Weeks
Start Trail Running in 10 Weeks
This plan prepares you for mountain running from a road running base. Includes specific strength work, uphill and downhill technique, and progressive runs on varied terrain. It's not about speed but enjoying nature.
Monday: 25 min at easy pace | Wednesday: Hills: 4 × 30 sec hard uphill + jog down | Saturday: 40 min on trail at comfortable pace (walk steep uphills)
| Day | Session |
|---|---|
| Monday | Easy run: 25 min at easy pace |
| Wednesday | Trail technique: Hills: 4 × 30 sec hard uphill + jog down |
| Saturday | Long trail run: 40 min on trail at comfortable pace (walk steep uphills) |
Monday: 28 min at easy pace | Wednesday: Hills: 6 × 30 sec hard uphill + jog down | Saturday: 48 min on trail at comfortable pace (walk steep uphills)
| Day | Session |
|---|---|
| Monday | Easy run: 28 min at easy pace |
| Wednesday | Trail technique: Hills: 6 × 30 sec hard uphill + jog down |
| Saturday | Long trail run: 48 min on trail at comfortable pace (walk steep uphills) |
Monday: 31 min at easy pace | Wednesday: Hills: 8 × 30 sec hard uphill + jog down | Saturday: 56 min on trail at comfortable pace (walk steep uphills)
| Day | Session |
|---|---|
| Monday | Easy run: 31 min at easy pace |
| Wednesday | Trail technique: Hills: 8 × 30 sec hard uphill + jog down |
| Saturday | Long trail run: 56 min on trail at comfortable pace (walk steep uphills) |
Monday: 25 min at easy pace (road) | Wednesday: 20 min circuit: squats, lunges, plank, calf raises | Saturday: 45 min hiking at moderate pace
| Day | Session |
|---|---|
| Monday | Easy run: 25 min at easy pace (road) |
| Wednesday | Strength: 20 min circuit: squats, lunges, plank, calf raises |
| Saturday | Active hiking: 45 min hiking at moderate pace |
Monday: 20 min leg strength + 37 min easy run | Wednesday: 42 min on trail with moderate elevation | Saturday: 72 min on trail at comfortable pace (walk steep uphills)
| Day | Session |
|---|---|
| Monday | Strength + Run: 20 min leg strength + 37 min easy run |
| Wednesday | Trail technique: 42 min on trail with moderate elevation |
| Saturday | Long trail run: 72 min on trail at comfortable pace (walk steep uphills) |
Monday: 20 min leg strength + 40 min easy run | Wednesday: 45 min on trail with moderate elevation | Saturday: 80 min on trail at comfortable pace (walk steep uphills)
| Day | Session |
|---|---|
| Monday | Strength + Run: 20 min leg strength + 40 min easy run |
| Wednesday | Trail technique: 45 min on trail with moderate elevation |
| Saturday | Long trail run: 80 min on trail at comfortable pace (walk steep uphills) |
Monday: 20 min leg strength + 40 min easy run | Wednesday: 48 min on trail with moderate elevation | Saturday: 88 min on trail at comfortable pace (walk steep uphills)
| Day | Session |
|---|---|
| Monday | Strength + Run: 20 min leg strength + 40 min easy run |
| Wednesday | Trail technique: 48 min on trail with moderate elevation |
| Saturday | Long trail run: 88 min on trail at comfortable pace (walk steep uphills) |
Monday: 25 min at easy pace (road) | Wednesday: 20 min circuit: squats, lunges, plank, calf raises | Saturday: 45 min hiking at moderate pace
| Day | Session |
|---|---|
| Monday | Easy run: 25 min at easy pace (road) |
| Wednesday | Strength: 20 min circuit: squats, lunges, plank, calf raises |
| Saturday | Active hiking: 45 min hiking at moderate pace |
Monday: 20 min leg strength + 40 min easy run | Wednesday: 54 min on trail with moderate elevation | Saturday: 104 min on trail at comfortable pace (walk steep uphills)
| Day | Session |
|---|---|
| Monday | Strength + Run: 20 min leg strength + 40 min easy run |
| Wednesday | Trail technique: 54 min on trail with moderate elevation |
| Saturday | Long trail run: 104 min on trail at comfortable pace (walk steep uphills) |
Monday: 20 min at easy pace | Wednesday: 15 min jog + 4 × 30 sec easy hills | Sunday: Your first trail race! Enjoy every trail
| Day | Session |
|---|---|
| Monday | Easy run: 20 min at easy pace |
| Wednesday | Activation: 15 min jog + 4 × 30 sec easy hills |
| Sunday | Trail Race Day!: Your first trail race! Enjoy every trail |
Yes, this plan is designed exactly for that transition.
Trail shoes with Vibram or similar sole, good grip and rock protection.
Not to start, but they're useful on trails with lots of elevation.
Not with caution. Always tell someone where you're going and carry a charged phone.
Start with 100-200m of elevation and progressively increase to 500m.