Here's a 10-week training plan to prepare for a 10k trail run. This schedule is intended for runners with some experience who want to increase their distance and prepare for a trail run.
Week 1-2: Building the foundation
- Monday: 30 minutes of easy jogging
- Wednesday: 30 minutes of easy jogging
- Friday: 30 minutes of easy jogging
- Sunday: 5 km easy jogging
Week 3-4: Increasing duration
- Monday: 35 minutes of easy jogging
- Wednesday: 35 minutes of easy jogging
- Friday: 35 minutes of easy jogging
- Sunday: 7 km easy jogging
Week 5-6: Add intensity
- Monday: 40 minutes of easy jogging with some hill training
- Wednesday: 40 minutes of easy jogging with some hill training
- Friday: 45 minutes of easy jogging with some hill training
- Sunday: 8 km trail run with elevation changes
Week 7-8: Increase distance
- Monday: 45 minutes of easy jogging on the trail
- Wednesday: 50 minutes of easy jogging on the trail
- Friday: 55 minutes of easy jogging on the trail
- Sunday: 10 km trail run with elevation changes
Week 9: Final preparation
- Monday: 40 minutes of easy jogging
- Wednesday: 40 minutes of easy jogging
- Friday: 40 minutes of easy jogging
Week 10: Competition week
- Monday: 30 minutes of easy jogging
- Wednesday: 30 minutes of easy jogging
- Sunday: 10 kilometer 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 the schedule and give yourself time to recover. Hydrate well and enjoy your trail run!
