8-Week Beginner 5k Trail Running Training Plan

Average Weekly Training Hours 01:13
Training Load By Week
Average Weekly Training Hours 01:13
Training Load By Week

This 8-week beginner 5k trail running training plan will get from zero to hero. This plan will get you off the beaten path, increase your fitness, improve core stability, give you stronger legs and pain-free joints and muscles. Start this 5k trail running plan today and make this your fastest and fittest season ever.

Remember: Choose a fairly flat course/route to start with and don't ever think you are cheating by walking during your recovery periods. This is all part of this training plan to get you to run a 5k trail running race non-stop. You will tire much quicker than on a road or flat non-trail surface, so start off with shorter distances on flattish trails, then build it up.

Sample Day 2
0:12:00

Complete This Four Times:...
Run 2 minutes
Walk 1 minute

Sample Day 4
0:13:59

Complete This Two Times:...
Run 4 minutes
Walk 3 minute

Sample Day 6
0:18:00

Complete This Two Times:...
Run 7 minutes
Walk 2 minutes

Sample Day 9
0:18:00

Complete This Six Times:...
Run 2 minutes
Walk 1 minute

Sample Day 11
0:22:59

Complete This Five Times:...
Run 3 minutes
Walk 1.5 minutes

Sample Day 14
0:22:59

Complete This Five Times:...
Run 3 minutes
Walk 1.5 minutes

Sample Day 16
0:24:00

Complete This Four Times:...
Run 4 minutes
Walk 2 minutes

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

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