Skill / Level: Beginner
Duration: 16 weeks
Workouts per week: 3–5
Weekly hours: 3–4
Includes: Running, Strength, Mobility, Stretch
Who is this plan for?
This plan is designed for beginner trail runners who are new to structured training and want to prepare for a 10K trail event. Whether your goal is to complete your first race, build confidence on the trails, or establish a solid fitness foundation, this plan provides the structure and guidance you need.
What you’ll get
A progressive plan written by experienced trail running coaches at Arduua.
Running sessions based on time and heart rate zones (not distance), ensuring training adapts to your individual fitness.
Strength, mobility, and stretch sessions with clear instructions and video support.
Balanced training that gradually develops endurance, strength, and trail-specific skills—while keeping you injury-free.
Plan Structure
The training plan follows the proven Arduua Methodology, progressing step by step through key phases:
Base Phase
Build general fitness and endurance
Develop mobility and stability
Strengthen feet, ankles, and supporting structures
Specific Phase
Train aerobic and anaerobic thresholds
Introduce VO₂ max development
Build maximum strength and core conditioning
Pre-Competitive Phase
Practice race pacing and intensity
Refine nutrition, terrain skills, and equipment use
Maintain strength with plyometrics
Taper + Competition
Reduce training load to arrive fresh and energized
Peak on race day with fitness, confidence, and focus
Guidelines for pre-race and race-day fueling
Requirements
A TrainingPeaks-compatible training watch
An external chest strap heart rate monitor (wrist-based HR is not accurate enough for this plan)
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