Free trail running training plans
Week-by-week plans for every distance, from your first trail race to 100 miles: mountain days, hills, strength, low-impact aerobic work and rest, built the way trail runners actually train.
Your first trail race
Half marathon to marathon
Trail Half Marathon Training Plan
Intermediate25K Trail Training Plan
Intermediate30K Trail Training Plan
IntermediateTrail Marathon Training Plan
IntermediateUltras
50K Trail Training Plan
Advanced50 Mile Training Plan
Advanced100K Trail Training Plan
Advanced100 Mile Training Plan
AdvancedHow the plans work
Every week mixes the same kinds of day. The load grows phase by phase, with an easier week every fourth week and a taper before race day.
Your long run on trails with climbing, the key session of the week. Keep an easy, conversational effort, walk the steep climbs and practise your fueling.
Uphill work for climbing strength: strides, repeats or sustained climbs depending on the phase. Hard going up, easy coming down.
Short, relaxed runs that add volume without fatigue. If you can’t talk, slow down. Being pure aerobic work, you can also do them low-impact on your machine.
Legs, hips and core: squats, lunges, step-ups and single-leg work that make you stronger on climbs and steadier on descents.
Strength training guideZone 2 aerobic volume without the pounding of running. The bike is only one option: the elliptical, a stair climber, a rowing machine or aqua jogging work too, each for a different goal.
A day off or gentle mobility. This is when your body adapts to the training.
Training for trail running: FAQ
How do I train for a trail race?
Each week, combine a long run on trails with climbing, a hill session, easy runs, strength work and some low-impact cross-training such as the elliptical, a stair climber or the bike, and build the load gradually with an easier week every few weeks. Pick the plan for your distance above.
How many weeks do I need to train for a trail race?
If you already run regularly: 6 to 8 weeks for a 10K, about 12 for a half marathon or 25K, 16 for a trail marathon or 50K, and 20 to 24 weeks for a 100K or 100 miles.
What does a week of trail running training look like?
A mountain day with your long run, a hill session, one or two easy runs, a strength session, a low-impact aerobic session (elliptical, bike, rowing machine, aqua jogging or stair climber) and a rest day. The plans show every day, week by week.
Can I start trail running if I have never raced?
Yes. The beginner plan takes you to your first trail race in 6 to 10 weeks with three runs a week, strength and cross-training, starting from about two hours of training a week.
Learn more
Trail running for beginnersStrength training for trail runnersTrail running nutritionHow to choose trail running shoesFind a race to train for
Over 200 trail races and ultras around the world, by month and country.
These plans are general guidance for healthy runners. Adapt them to your level and how you feel, and check with a doctor or coach before increasing your training.