Advanced Trail Running 15km Sub 1 hour 15 mins - 13 weeks

Average Weekly Training Hours 05:13
Training Load By Week
Average Weekly Training Hours 05:13
Training Load By Week

This training program is aimed at the Advanced Trail Runner who wants to complete a 15km Trail Run in under 1 hour and 15 minutes.

This program is 13 weeks long: 1 Test Week, 10 Training Weeks, 1 Taper Week, 1 Recovery Week.

Training time builds from 5 hours and 20 minutes per week to a maximum of 7 hours and 11 minutes.

After completing the tests in the Test Week, please email your results to
Your training training zones will be calculated and emailed to you.
This is a free service.

After completing the additional test in week 5, please email your results to .
Your training zones will be adjusted.
This is also a free service.

Assumptions of this program –

Personal Best for 10km road run of under 38 minutes and 30 seconds.
Personal Best for 5km road run of under 18 minutes an 30 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 Week 2.

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.

Sample Day 1
Run Test - MAF

10 mins Warm Up jog
5 x 80m building "run throughs", walk back
3 x 1 Mile (4 laps of a track) @ 180 minus your age 2 mins walk between
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP

Sample Day 3
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

Sample Day 4
Recovery Walk

30 min Recovery Walk

Sample Day 6
1.5km Run TT

Warm Up:
15 min easy Jog
2 x 2 min @ 75% pace with 2 min walk between.
Main Set:
Run 1500m @ max effort
Cool Down:
5 min easy jog
Send us the results ASAP
*record time for the 1.5km TT
**record Max and Average heart rate of the 1.5km TT
***record your 500m splits

Sample Day 7
Recovery Walk

30 min Recovery Walk

Sample Day 8

10 mins MAF

50 mins MAF

10 mins MAF

Sample Day 10

20 mins Z1

1 min Z3
3 mins Z2

repeat 2 times

12 mins Z1

Coach Shamus

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.