Trail Marathon Training Plan-Intermediate 20 weeks

Average Weekly Training Hours 06:03
Training Load By Week
Average Weekly Training Hours 06:03
Training Load By Week

This plan is for intermediate runners training for a trail marathon. The 20-week plan includes hill work, tempo runs, and of course, long trail runs. Bag some peaks and get your fastest trail marathon time with this progressive plan!

Sample Day 1
0:45:00
Hill skips

Warm up 10 min At the bottom of a hill that has a 10% gradient, do 20 skips (keep core straight and engaged), then go straight into a 2 minute climb. Recover down the hill. Do 6 total. Run easy rest of time.

Sample Day 2
1:00:00
Easy run

Keep this conversation pace

Sample Day 4
1:00:00
30/30

Warm up easy 15-20 minutes. Run 30 seconds HARD, 30 seconds EASY for 20-30 minutes. Cool down rest of time.

Sample Day 5
1:00:00
Running drills

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

Sample Day 6
1:30:00
Long trail

Easy, conversation pace run. Hit a trail with similar terrain and elevation as you'll get on race day.

Sample Day 8
1:00:00
Hills

Warm up easy 15-20 minutes. Find a steep hill that takes 30-40 sec to climb. Sprint up the hill, maintaining good form and technique. Recover completely by walking or jogging down the hill. Make sure you are completely recovered before going again. Do 8-10 hills. Finish feeling like you could do one more. Run easy 10 minutes.

Sample Day 9
1:00:00
Easy run

Keep this conversation pace