Mountain / trail marathon (20weeks) RPE based


Tim Pigott

All plans by this Coach


20 Weeks

Typical Week

1 Other, 6 Run, 1 Bike, 1 Day Off, 1 Custom

Longest Workout

2:30 hrs

Plan Specs

running marathon intermediate advanced time goal

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This plan prepares you for a trail marathon.

In partnership with PrecisionHydration this plan includes a 15% discount for their products. It is also advisable to use CORE to plan and prepare your race nutrition. Details for both are included in the plan.

You should have a good background level of fitness with experience at the long trail and fell racing (which is often a prerequisite for entry into the race).

To get the most out of this program it is advisable to use a heart rate monitor to help guide your intensity, although reference to the Borg scale is used with attached additional information. Sessions are set as time-based rather than distance due to running on trails and fells for most of your training. Key sessions in this plan are built using RPE as your guide.

It is advisable to supplement with your own strength program on top of this, there are core and stability tests built into the program for you to assess your own needs.

This plan is based around at least 1 rest or active recovery day per week, and only 1 run per day. You will do regular 2hr runs building to 2hr30 as your longest run.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:04

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, and university researcher. Coupled with S&C, Retül Bike Fit (IBFI 4), British Triathlon level2 and British Athletics, I can help you return to, or realise your potential.

Back to Plan Details

Sample Day 1

1hour with 3x 4min hill efforts

include 3x 4min hard uphill, 3min easy in a 90min endurance run.

Sample Day 3

90min with 4x 3min efforts

Mostly easy run but include 4x 3min hard uphill efforts, with at least 3min easy running rest interval in a 90min base endurance run.

Sample Day 13

90min with 4x 4min efforts

Mostly easy run but include 4x 4min hard uphill efforts, 2min easy walk back down in a 90min endurance run.

Sample Day 15

Easy 45 including downhill strides

Easy zone 1-2 run with strides.

Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Faster than race pace but not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 18

Endurance run with strides and 20min race effort

First hour keep the effort very easy (zone 1-2).
Then do 6-8x20 second strides up a moderate grade hill (about 4-5%). Best on grass or other soft surface. Walk/jog back down as recovery. Focus on quick strides with powerful arms to drive your legs. Then do 20mins at 'race effort', before an easy zone 1-2 run to the end.

Sample Day 135

Pre race run loosener

easy 20min jog & drills with 5x 20sec strides

Sample Day 137

Recovery spin

20-30min spin on the bike to loosen the legs.

Mountain / trail marathon (20weeks) RPE based

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