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Beginner

Trail Running Plan for Beginners

8 weeks from easy running to your first trail race: three runs a week, strength and low-impact cross-training, with plenty of rest.

8 weeks

Plan length

3h 05m

Peak week

1h 15m

Longest run

500 m+

Peak climbing

See the scheduleFind a race

The four phases

Weeks 1–3

Base

Build the habit and your aerobic engine with easy volume, short hills and strength foundations.

Weeks 4–5

Build

Longer mountain days and hill repeats, plus back-to-back runs for ultras: the bulk of the training.

Weeks 6–7

Peak

The biggest weeks: long runs with your race gear and fueling, and sustained climbs at race effort.

Week 8

Taper

Less volume, same rhythm: arrive at the start line rested and sharp.

Week by week

Monday to Sunday. Open a week to see each day; durations are total time.

Adjust your plan

Plan length
Which one should I choose?
Easy runs

Move them to your machine if you are coming back from an injury or want less pounding. The long run and the hills stay running: that is the specific work.

Weekly load

Minutes each week by kind of work. Tap a week to open it.

14% of the time low-impact
RunningLow-impactStrength
148
BaseBuildPeakTaper
Week 7· Peak week3h 05mRunning 2h 05mLow-impact 30 minStrength 30 min
Mountain dayHillsEasy runStrengthLow-impact aerobicRest
Week 1Base2h · 150 m+
MonRestRest or 20 min of mobility
TueHillsEasy run with 6–8 short uphill strides15 min · 50 m+
WedBike or indoor trainerContinuous zone 2, by heart rate15 min
ThuStrengthSquats, lunges, step-ups and core40 min
FriRestRest or 20 min of mobility
SatMountain dayLong trail run with climbing40 min · 100 m+
SunEasy runEasy recovery run or hikeOr low-impact: Bike or indoor trainer10 min
Week 2Base2h 20m · 200 m+
MonRestRest or 20 min of mobility
TueHillsEasy run with 6–8 short uphill strides20 min · 50 m+
WedBike or indoor trainerContinuous zone 2, by heart rate20 min
ThuStrengthSquats, lunges, step-ups and core40 min
FriRestRest or 20 min of mobility
SatMountain dayLong trail run with climbing45 min · 150 m+
SunEasy runEasy recovery run or hikeOr low-impact: Bike or indoor trainer15 min

Unlock weeks 3–8

Sign in for free to see the whole plan day by day, all the way to race day.

Week 3Base2h 25m · 250 m+Week 4BuildEasier week2h 05m · 250 m+Week 5Build2h 55m · 400 m+Week 6Peak2h 55m · 450 m+Week 7Peak3h 05m · 500 m+Week 8TaperRace week1h · 50 m+

The training days

Mountain 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.

Hills

Uphill work for climbing strength: strides, repeats or sustained climbs depending on the phase. Hard going up, easy coming down.

Easy run

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.

Strength

Legs, hips and core: squats, lunges, step-ups and single-leg work that make you stronger on climbs and steadier on descents.

Strength training guide
Low-impact aerobic

Zone 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.

Choose your machine
Rest

A day off or gentle mobility. This is when your body adapts to the training.

How do you do your low-impact aerobic day?

The bike is not the only way to add aerobic volume without impact. Pick the machine you use and the plan adapts every week, or leave it on “By phase” to follow our recommendation.

Go by heart rate. On a machine you are less used to, your muscles tire before your heart: stay in zone 2 by heart rate to make sure the work is really aerobic.

Match it to your goal. For climbing, prioritise the elliptical with resistance and the stair climber; for a break for your joints, the bike and aqua jogging are better.

Upcoming races for this plan

See all races
Oct 8, 2026 · 5KAndorra TrailEscaldes-Engordany, AndorraOct 9, 2026 · 12KGran Trail PeñalaraNavacerrada, Madrid, SpainOct 10, 2026 · 11KChilegua TrailLa Pared, Pájara, Fuerteventura, Canary Islands, SpainOct 10, 2026 · 7KUltra Trail Serra de MontsantUlldemolins, Tarragona, SpainOct 16, 2026 · 8KFestival des TempliersMillau, FranceOct 16, 2026 · 15KCappadocia Ultra-TrailÜrgüp, Cappadocia, Türkiye

Gear for your first trail race

Picked for the distance from the products we compare.

Salomon Ultra Glide 4
Salomon Ultra Glide 4Shoes
Hoka Challenger 8
Hoka Challenger 8Shoes
NNormal Kjerag 2
NNormal Kjerag 2Shoes
Asics METAFUJI TRAIL 2
Asics METAFUJI TRAIL 2Shoes

Frequently asked questions

How long does it take to train for a first trail race?

Plan around 8 weeks if you already run three or four times a week. 6 weeks can work if you are already fit; take 10 if you are building up from less running.

How many hours a week should I train for a first trail race?

This plan starts at about 2 hours a week and builds to around 3.5 at its peak, with an easier week every fourth week so your body absorbs the work.

How long should my longest training run be for a first trail race?

About 1h 15m on trails with climbing, a few weeks before the race. You don’t need to cover the full distance in training: weekly climbing (up to 500 m+ at the peak) and consistency matter more.

What cross-training should I do for a first trail race?

One low-impact aerobic session a week, in zone 2 by heart rate. Pick it for your goal: the elliptical or a stair climber for climbing-specific work, the bike or aqua jogging to rest your joints, and a rowing machine to strengthen the back, shoulders and core you use on technical descents and with poles.

Do I need strength training for a first trail race?

One or two short sessions a week for legs, hips and core make you stronger on climbs, steadier on descents and less prone to injury. The plan keeps them light in the last weeks.

Other training plans

10K Trail Training PlanTrail Half Marathon Training Plan25K Trail Training Plan30K Trail Training PlanTrail Marathon Training Plan50K Trail Training Plan50 Mile Training Plan100K Trail Training Plan100 Mile Training Plan

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.