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10 week trail run - 21km


Chris Sellings

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10 Weeks

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Plan Description

This 10 week plan is devised to get you ready to run 21km in a trail environment. It includes advice on the best ways to warm up prior to a long run, gives tips on recovery strategies and nutrition and suggests stretches. Ideally you'd include some yoga and pilates in your week which will benefit your muscles, extend range of movement and strengthen core, protecting yourself from injuries.

I hope you get a lot out of this plan but please let me know if you have any queries along the way and I'll be happy to help you.

Go run & have fun :)


Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
0:04 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
0:04 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Chris Sellings

Pedal Performance Coaching

I'm really passionate about coaching & getting the best out of people. I believe in giving everyone a chance, in working with different needs & aspirations, putting each rider at the centre & running fun coaching sessions. I work with youth riders in cycling clubs, youth development teams, women’s teams & individuals.

I work with riders training to ride sportives in the UK and Gran Fondos in Europe, for multi-day road races, criteriums and track cycling events.

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