TRAILRUN CALENDAR

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Training schedule for a Trailrun Marathon

Trainingsschema voor een Trailrun Marathon

Here's a 20-week training plan to prepare for a marathon trail run (26.2 miles). Designed for runners with some experience, this plan provides a gradual build-up to prepare you physically and mentally for the challenge of a marathon on trails.

Week 1-4: Basic structure

  • 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: Add intensity

  • Monday: 1 hour of easy jogging on trails 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 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 (decrease 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 enough rest days and adjust the schedule as necessary to prevent injuries. Hydrate well, nourish your body adequately and enjoy your trail running marathon adventure!

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