Distance: 10 km
Skill / Level: Beginner
Duration: 8 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 short but effective preparation for a 10K trail race. Ideal if you have some basic fitness and want to get race-ready in just 8 weeks, building the confidence and strength to finish strong and injury-free.

What you’ll get

A focused 8-week plan written in English by experienced trail running coaches at Arduua.

Running sessions based on time and heart rate zones (not distance), so each workout adapts to your current level.

Strength, mobility, and stretch sessions with clear instructions and video links.

A safe, progressive build-up that fits easily into a beginner’s weekly schedule.

Plan Structure

The plan follows the proven Arduua Training Methodology, condensed into 8 focused weeks:

Base Phase

Build aerobic endurance and general fitness

Develop mobility, balance, and stability

Strengthen feet, ankles, and supporting muscles

Specific Phase

Train aerobic and anaerobic thresholds

Introduce VO₂ max development

Build strength and trail-specific conditioning

Pre-Competitive & Taper

Practice pacing and terrain skills

Prepare nutrition, gear, and fueling routines

Reduce training load before race day to arrive fresh and confident

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 8-week beginner-friendly plan, you’ll gain structure, confidence, and the right mix of running and strength work to complete your 10K trail race successfully—well-prepared and injury-free.