Here is a 10 week training plan to prepare you for a 10K trail run. This plan is for runners with some experience who want to increase their distance and prepare for a trail run.
Week 1-2: Building the base
- Monday: 30 minutes easy jog
- Wednesday: 30 minutes easy jogging
- Friday: 30 minutes easy jog
- Sunday: 5 km easy jog
Week 3-4: Increasing duration
- Monday: 35 minutes of easy jogging
- Wednesday: 35 minutes of easy jogging
- Friday: 35 minutes easy jogging
- Sunday: 7 km easy jog
Week 5-6: Adding Intensity
- Monday: 40 minutes easy jog with some hill training
- Wednesday: 40 minutes easy jog with some hill training
- Friday: 45 minutes easy jog with some hill training
- Sunday: 8 km trail run with elevation changes
Week 7-8: Increase the distance
- Monday: 45 minutes easy jog on the trail
- Wednesday: 50 minutes easy jog on the trail
- Friday: 55 minutes easy jog on the trail
- Sunday: 10 km trail run with elevation changes
Week 9: Final preparation
- Monday: 40 minutes easy jogging
- Wednesday: 40 minutes of easy jogging
- Friday: 40 minutes easy jogging
Week 10: Competition week
- Monday: 30 minutes easy jog
- Wednesday: 30 minutes easy jogging
- Sunday: 10K Trail Run
Make sure you always start with a warm-up and end with a cool-down. Listen to your body, and if you experience injuries or fatigue, adjust your schedule and give yourself time to recover. Hydrate well and enjoy your trail run!
