Trail running training plans for beginners & advanced runners
You would like to try trail running or already have experience with mountain running and want to raise your skills to the next level?
Then you've come to the right place! Our experts have put together training plans for trail running beginners as well as for advanced runners. The 12-week plans will help you get fitter on rough terrain .
Trail running is a strenuous, demanding sport. Accordingly, continuous training and proper preparation is essential to prevent injuries and improve your training results.
Equipment
For your training you need the following equipment:
- Trail running shoes
- Trail running poles
- hydration pack
- Functional clothing
Please note: Adapt the training to your fitness level. Of course, you want your muscles to burn and your heart rate to go up. But especially on uneven terrain, injuries can quickly occur if your legs are overstressed.
Your trail running equipment at Sport Bittl
The training plans are divided into three blocks of four weeks each and include recovery breaks in addition to the training phases.
The plan for beginners includes three units per week, the plan for all advanced includes four . The intensity and scope of the training sessions increases continuously.
1. training plan for beginners
In general, you should take a break of 1-2 days between training days and let your body regenerate. Only those who allow their body sufficient regeneration time will celebrate long-term success.
BLOCK I
Week 1
| Training day | Time | Training |
| 1 | 30 min | Easy endurance run in the terrain - In the forest - In the park Mainly over hill & dale |
| 2 | 35 min | Easy endurance run in the terrain combined with tempo runs - Run 10 min. easy, 1 min. fast - Repeat 3x - 2 min slow run out |
| 3 | 40 min | Loose endurance run in the terrain combined with tempo runs |
Week 2
| Training day | Time | Training |
| 1 | 35 min | Easy endurance run in the terrain In the last few minutes, add a few more acceleration runs (increase running speed to sprint) |
| 2 | 40 min | Easy endurance run in the terrain combined with tempo runs - Run 10 min. easy, 1 min. fast - Repeat 3x-4x - 2 min slow run out |
| 3 | 50 min | Loose endurance run in the terrain combined with tempo runs |
Week 3
| Training day | Time | Training |
| 1 | 40 min | Easy endurance run in the terrain In the last few minutes, add a few more runs to increase speed (increase running speed to sprint) |
| 2 | 45 min | Easy endurance run in the terrain combined with tempo runs - Run 10 min. easy, 1 min. fast - Repeat 3x-4x - 2 min slow run out |
| 3 | 60 min | Loose endurance run in the terrain combined with hill climbs |
Week 4
| Training day | Time | Training |
| 1 | 30 min | Easy endurance run in the terrain In the last few minutes, add a few more runs to increase speed (increase running speed to sprint) |
| 2 | 30 min | Loose endurance run in the terrain combined with tempo runs - Run 10 min. easy, 1 min. fast - Repeat 3x-4x - 2 min slow run out |
| 3 | 35 min | Loose endurance run in the terrain combined with hill climbs |
The first block is done: In week four we take it a bit slower / more relaxed to give the body enough recovery time.
BLOCK II
Week 5
| Training day | Time | Training |
| 1 | 30 min | Easy endurance run in the terrain - In the forest - In the park Mainly over hill & dale |
| 2 | 35 min | Easy endurance run in the terrain combined with tempo runs - Run 10 min. easy, 1 min. fast - Repeat 3x - 2 min slow run out |
| 3 | 45 min | Loose endurance run in the terrain combined with tempo runs or hill climbs |
Week 6
| Training day | Time | Training |
| 1 | 40 min | Easy endurance run in the terrain Variety of running types at the end - sideways, backward running - knee lift run, heel run, hop run |
| 2 | 45 min | Loose endurance running in the terrain combined with hill running. At the end: sprints up the hill |
| 3 | 55 min | Easy endurance run in the terrain |
Week 7
| Training day | Time | Training |
| 1 | 45 min | Easy endurance run in the terrain combined with hill runs. At the end: sprints up the hill |
| 2 | 45 min | Easy endurance run in the terrain Variety of running styles at the end - Running sideways, running backwards - knee lift, ankle, hop run |
| 3 | 65 min | Loose endurance run in the terrain |
Week 8
| Training day | Time | Training |
| 1 | 30 min | Easy endurance run in the terrain |
| 2 | 30 min | Easy endurance run in the terrain Variety of running types at the end - sideways, backward running - knee lift, heel toe, hop run |
| 3 | 35 min | Easy endurance run in the terrain |
Thesecond block is done: In week eight we take it a bit slower / more relaxed to give the body enough recovery time.
BLOCK III
Week 9
| Training day | Time | Training |
| 1 | 40 min | Easy endurance run in the terrain combined with tempo runs or hill runs |
| 2 | 35 min | Easy endurance run in the terrain combined with hill runs. At the end: sprints up the hill |
| 3 | 50 min | Easy endurance run in the terrain combined with tempo runs or hill sprints. |
Week 10
| Training day | Time | Training |
| 1 | 45 min | Easy endurance run in the terrain Variety of running types at the end - sideways, backward running - knee lift run, heel run, hop run |
| 2 | 45 min | Loose endurance running in the terrain combined with hill running. At the end: sprints up the hill |
| 3 | 60 min | Easy endurance run in the terrain combined with tempo runs or hill sprints. |
Week 11
| Training day | Time | Training |
| 1 | 50 min | Easy endurance run in the terrain Variety of running types at the end - sideways, backward running - knee lift run, heel run, hop run |
| 2 | 45 min | Loose endurance running in the terrain combined with hill running. At the end: sprints up the hill |
| 3 | 70 min | Easy endurance run in the terrain |
Week 12
| Training day | Time | Training |
| 1 | 30 min | Easy endurance run in the terrain |
| 2 | 30 min | Easy endurance run in the terrain Variety of running types at the end - sideways, backward running - knee lift, heel toe, hop run |
| 3 | 35 min | Easy endurance run in the terrain |
The last block is done: You have successfully completed the training program.
NOTE: Since trail running also stresses the upper body through the use of poles / hydration packs as well as through movement on uneven terrain, our experts recommend supplementing the running training with trunk training (2 times per week) .
2. training plan for advanced
This training plan is ideal for all runners who have been running off-road for several years. Running on different surfaces is no longer a novelty for you? Then you are exactly right here.
In general, you should take a break of 1-2 days between training days and let your body regenerate. Only those who allow their body sufficient regeneration time will celebrate long-term success.
BLOCK I
Week 1
| Training day | Time | Training |
| 1 | 40 min | Easy endurance run in the terrain |
| 2 | 30 min | Easy endurance run in the terrain combined with - tempo runs or - uphill runs |
| 3 | 35 min | Easy endurance run in the terrain combined with - tempo runs or - uphill runs |
| 4 | 60 min | Easy endurance run in the terrain |
Week 2
| Training day | Time | Training |
| 1 | 45 min | Easy endurance run in the terrain |
| 2 | 35 min | Loose endurance run in the terrain combined with Variety of running types at the end - sideways, backward running - knee lift run, heel run, hop run |
| 3 | 40 min | Loose endurance run in the terrain combined with - tempo runs and - uphill runs |
| 4 | 70 min | Easy endurance run in the terrain |
Week 3
| Training day | Time | Training |
| 1 | 50 min | Easy endurance run in the terrain |
| 2 | 40 min | Loose endurance run in the terrain combined with Variety of running types at the end - sideways, backward running - knee lift run, heel run, hop run |
| 3 | 40 min | Loose endurance run in the terrain combined with - tempo runs and - uphill runs |
| 4 | 80 min | Easy endurance run in the terrain |
Week 4
| Training day | Time | Training |
| 1 | 30 min | Easy endurance run in the terrain |
| 2 | 30 min | Loose endurance run in the terrain combined with Variety of running types at the end - sideways, backward running - knee lift run, heel run, hop run |
| 3 | 35 min | Loose endurance run in the terrain |
| 4 | 40 min | Easy endurance run in the terrain |
The first block is done: In week four we take it a bit slower / more relaxed to give the body enough recovery time.
BLOCK II
Week 5
| Training day | Time | Training |
| 1 | 45 min | Easy hill run in the terrain |
| 2 | 35 min | Loose endurance run in the terrain combined with Variety of running types at the end - sideways, backward running - knee lift run, heel run, hop run |
| 3 | 40 min | Loose hill running in the terrain combined with - tempo runs - hill runs |
| 4 | 70 min | Loose endurance run in the terrain |
Week 6
| Training day | Time | Training |
| 1 | 50 min | Easy hill run in the terrain |
| 2 | 40 min | Easy endurance run in the terrain combined with - tempo runs - uphill runs |
| 3 | 45 min | Loose hill running in the terrain combined with - tempo runs - hill runs |
| 4 | 80 min | Loose endurance run in the terrain |
Week 7
| Training day | Time | Training |
| 1 | 55 min | Easy hill run in the terrain |
| 2 | 45 min | Easy endurance run in the terrain Variety of running types at the end - sideways, backward running - knee lift, ankle, hop run |
| 3 | 45 min | Loose hill running in the terrain combined with - tempo runs - hill runs |
| 4 | 90 min | Loose endurance run in the terrain |
Week 8
| Training day | Time | Training |
| 1 | 30 min | Easy endurance run in the terrain |
| 2 | 35 min | Loose endurance run in the terrain combined with Variety of running types at the end - sideways, backward running - knee lift run, heel run, hop run |
| 3 | 40 min | Loose endurance run in the terrain |
| 4 | 45 min | Easy endurance run in the terrain |
Thesecond block is done: In week eight we take it a bit slower / more relaxed to give the body enough recovery time.
BLOCK III
Week 9
| Training day | Time | Training |
| 1 | 50 min | Easy hill run in the terrain |
| 2 | 40 min | Loose endurance run in the terrain. Vary the types of running at the end - sideways, backward running - knee lift run, heel run, hop run |
| 3 | 40 min | Loose hill running in the terrain combined with - tempo runs - hill runs |
| 4 | 80 min | Loose endurance run in the terrain |
Week 10
| Training day | Time | Training |
| 1 | 55 min | Easy hill run in the terrain |
| 2 | 45 min | Loose endurance run in the terrain. Vary the types of running at the end - sideways, backward running - knee lift run, heel run, hop run |
| 3 | 45 min | Loose hill running in the terrain combined with - tempo runs - hill runs |
| 4 | 90 min | Loose endurance run in the terrain |
Week 11
| Training day | Time | Training |
| 1 | 60 min | Easy endurance run in the terrain |
| 2 | 50 min | Easy endurance run in the terrain. Vary the types of running at the end - sideways, backward running - knee lift run, heel run, hop run |
| 3 | 50 min | Loose hill running in the terrain combined with - tempo runs - hill runs |
| 4 | 100 min | Loose endurance run in the terrain |
Week 12
| Training day | Time | Training |
| 1 | 30 min | Easy hill run in the terrain |
| 2 | 35 min | Loose endurance run in the terrain combined with Variety of running types at the end - sideways, backward running - knee lift run, heel run, hop run |
| 3 | 40 min | Loose hill running in the terrain |
| 4 | 50 min | Easy endurance run in the terrain |
The last block is done: with this you have successfully completed the training program.
NOTE: Since trail running also stresses the upper body through the use of poles / hydration packs as well as through the movement on uneven terrain, our experts recommend supplementing the running training with trunk training (2 times per week) .