Distance: 10 km
Skill / Level: Beginner
Duration: 20 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 want a longer, more gradual build-up toward their first 10K trail race. Perfect if you’re new to structured training and want extra time to build fitness, improve technique, and arrive at the start line confident, strong, and injury-free.
What you’ll get
A 20-week progressive plan written in English by experienced trail running coaches at Arduua.
Running sessions prescribed by time and heart rate zones (not distance), so every workout is personalized to your current fitness.
Strength, mobility, and stretch sessions with clear instructions and video links for proper execution.
A longer, safer progression that allows for steady development of endurance, strength, and trail skills.
Plan Structure
The plan follows the proven Arduua Training Methodology, with carefully designed phases:
Base Phase
Build aerobic endurance and general conditioning
Develop mobility, balance, and core stability
Strengthen feet, ankles, and supporting structures
Specific Phase
Train aerobic and anaerobic thresholds
Develop VO₂ max and running economy
Build maximum strength and trail-specific power
Pre-Competitive Phase
Practice race intensity, pacing, and terrain handling
Refine nutrition, gear, and fueling strategies
Maintain strength with plyometric conditioning
Taper + Competition
Adjust volume and intensity to arrive fresh and energized
Peak on race day with full confidence, fitness, and focus
Nutrition guidelines for before and during the event
Requirements
A TrainingPeaks-compatible training watch
An external chest strap heart rate monitor (wrist-based HR is not accurate enough for this plan)
👉 With this 20-week beginner-friendly plan, you’ll build the endurance, strength, and confidence you need to successfully complete your first 10K trail race—well-prepared, strong, and injury-free.
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Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish