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Uphill strength for trail runners: 12-week training plan (all distances, intermediate to advanced)


Andrius Ramonas

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12 Weeks

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Plan Description

This training plan is designed for trail runners that face uphill running in training and racing and want to become better. The plan covers the power-building phase, therefore I suggest jumping straight into training if you already have some experience in running and have reasonably good overall running base.

‘Uphill strength for trail runners’ was developed based on my personal experience and understanding of how to progressively approach uphill training. For that reason, you will find the initial weeks will focus more on short and explosive uphill efforts and repetition intervals. The following weeks will lead you through a series of workouts that concentrate on improving cardiovascular capacity (yes, we need a good “engine” to run well uphill), and, finally, the last 4 weeks will combine both elements and will challenge you with much longer uphill intervals.

The goal for me was always to have the ability to maintain good running technique and high exercise intensity for a 30-60min continuous uphill climb. This requires consistent training and good overall physical fitness. Therefore, along with running workouts in this training plan, include general fitness training into your weekly training routine. You will find several suggested exercises that are important for uphill running in this training program as well.

You will start loving hills very soon!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
6:06 hrs 3:00 hrs
Strength x3
1:40 hrs 0:45 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
6:06 hrs 3:00 hrs
1:40 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Andrius Ramonas


Run·Art Coaching by coach Andrius Ramonas is here to bring you many years of expertise in competitive road and trail running, exercise physiology, nutrition and sports medicine.

I coach athletes of all levels and can offer you:

  • Online Coaching
  • Individualised and Generic Training Plans
  • Running Technique Analysis
  • Training Consultations
  • Running Skills Workshops
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