Trail Half Marathon-Intermediate 16 weeks

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:18

This is a training plan for a trail half marathon for the intermediate runner. It includes 4 running days, 2 cross-training days, and 1 rest day. Hill training, tempo runs, and increasing aerobic runs are included in this plan. Whether you are new to the trails, or looking to improve your time on your next trail half marathon, this is the plan for you!

Sample Day 1
Steep + Flat

10 min WU
Main set:
7x3 min repeats as 2 min on a steep hill (8% or above) HARD, 1 min on flat at top of hill with quick leg speed and as fast as you can go.
2 min easy easy recovery in between in each one.
WD easy

Sample Day 2
Easy run

Easy run with 4-6 strides at the end.

Sample Day 4

Warm up easy 10 minutes. 30 sec on, 30 sec off 45 sec on, 45 sec off 1 min on, 1 min off 45 sec on, 45 sec off 30 sec on, 30 sec off "On" should be 5k race pace. "Off" is easy run. Rest of run easy.

Sample Day 6
Long trail

Long run on trail. Keep this conversation pace if you can. If you need to slow down on the uphill you can.

Sample Day 8
Hard ascent & descent

Warm up 10 minutes and stretch really well.

Find a hill that is gradual, but not so steep that it alters your form. This hill should take no less than 1.5 minutes to climb at a fast pace.

*1:30 max effort up the hill. Turn around and same effort down hill. At bottom, 2 minutes easy jog or walk recovery.

Repeat for a total of 6 times.

THEN: 10 minutes hard effort 80-85% effort.

Easy rest of time.

Sample Day 9
Easy run

Easy run with 4-6 strides at the end.

Sample Day 11
Running drills

Run easy 30 minutes then do these drills. Go hard.
High knees
Butt kicks
Grapevine (both directions)
High knee skip
Side shuffle (both directions)
Bunny hops
Single leg hops
Backwards shuffle
Repeat 3 times. Run easy rest of time.