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!
