Here is a 10-week training plan to prepare you for a half marathon trail run (13.1 miles). This plan is designed for runners with some basic fitness. If you are completely new to trail running, it is recommended to start with a shorter program and gradually work your way up to a half marathon.
Week 1-2: Building the base
- Monday: 30 minutes easy jog
- Wednesday: 30 minutes easy jogging
- Friday: 30 minutes easy jog
- Sunday: 45 minutes easy jogging
Week 3-4: Increasing duration
- Monday: 40 minutes easy jogging
- Wednesday: 40 minutes of easy jogging
- Friday: 40 minutes easy jogging
- Sunday: 60 minutes easy jogging
Week 5-6: Adding Intensity
- Monday: 45 minutes easy jog with hill training
- Wednesday: 45 minutes easy jog with hill training
- Friday: 50 minutes easy jogging with hill training
- Sunday: 75 minutes of easy jogging on trails with elevation changes
Week 7-8: Increase the distance
- Monday: 50 minutes easy jogging on trails
- Wednesday: 55 minutes easy jogging on trails
- Friday: 60 minutes easy jogging on trails
- Sunday: 90 minutes of easy jogging on trails with elevation changes
Week 9: Final preparation
- Monday: 45 minutes easy jogging
- Wednesday: 45 minutes of easy jogging
- Friday: 45 minutes easy jogging
Week 10: Competition week
- Monday: 30 minutes easy jog
- Wednesday: 30 minutes easy jogging
- Sunday: Trailrun half marathon (21.1 km)
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 running adventure!
