Here's a 20-week training plan to prepare you for a marathon trail run (26.2 miles). Designed for runners with some experience, this plan offers a gradual buildup to prepare you physically and mentally for the challenge of a marathon on the trails.
Week 1-4: Basic build-up
- Monday: 30 minutes of easy jogging
- Wednesday: 45 minutes of easy jogging
- Friday: 30 minutes of easy jogging
- Sunday: 1.5 hours of easy jogging on trails
Week 5-8: Increasing duration
- Monday: 45 minutes of easy jogging
- Wednesday: 1 hour of easy jogging on trails
- Friday: 45 minutes of easy jogging
- Sunday: 2 hours of easy jogging on trails
Week 9-12: Adding intensity
- Monday: 1 hour easy trail jogging with hill training
- Wednesday: 1.5 hours of easy jogging on trails with hill training
- Friday: 1 hour of easy jogging on trails
- Sunday: 2.5 hours of easy jogging on trails with elevation changes
Week 13-16: Increase the distance
- Monday: 1.5 hours of easy jogging on trails
- Wednesday: 2 hours of easy jogging on trails
- Friday: 1.5 hours of easy jogging on trails
- Sunday: 3 hours of easy jogging on trails with elevation changes
Week 17-18: Tapering (reduction in training intensity)
- Monday: 1.5 hours of easy jogging on trails
- Wednesday: 2 hours of easy jogging on trails
- Friday: 1 hour of easy jogging on trails
- Sunday: 2.5 hours of easy jogging on trails
Week 19: Final preparation
- Monday: 1 hour of easy jogging on trails
- Wednesday: 1 hour of easy jogging on trails
- Friday: 30 minutes of easy jogging on trails
Week 20: Race week
- Monday: 30 minutes of easy jogging on trails
- Wednesday: 30 minutes of easy jogging on trails
- Sunday: Trail run marathon (42.2 km)
Make sure you always start with a warm-up and end with a cool-down. Listen to your body, take plenty of rest days, and adjust your schedule as needed to prevent injuries. Hydrate well, nourish your body properly, and enjoy your trail running marathon adventure!
