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Novice Trail Running 8km sub 60 mins - 9 weeks


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9 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This Training Program is aimed at the Novice Level Trail runner who wants to complete an 8km Trail Run in under 60 minutes.
This program is 9 weeks long: 1 Test Week, 6 Training Weeks, 1 Taper Week, 1 Recovery Week

Training time builds from 3 hours and 48 minutes per week to a maximum of 4 hours and 20 minutes.

After completing the initial test week, capture your data on our website:
Your training zones will be calculated and emailed to you.
This is a free service.

After completing the re-test in week 5, capture your data on our website:
Your training zones will be adjusted.
This is also a free service.

Assumptions of this program -
Run Personal Best for 5km road run of under 26 minutes and 30 seconds
Run Personal Best for 1.5km road run of under 7 minutes and 15 seconds

You need to have access to a 400m running track for the Test Week and 5km Time Trial route which you can access in the Test Week and in Training Weeks 5.
As the program is Heart Rate based, you have to have a Heart Rate Monitor. We suggest the POLAR brand.

You should also include General Strength and Core training sessions when doing Endurance training.
A Basic Core Strength session is available for download with this program.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:25 hrs 1:25 hrs
Walk x1
0:15 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:25 hrs 1:25 hrs
0:15 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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