Browse More Plans

Trail Running Series - Complete 24-Week Training Plan for 10K to Half Marathon

Browse More Plans

Trail Running Series - Complete 24-Week Training Plan for 10K to Half Marathon

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Adam Hodges

All plans by this Coach
5 (3)

Length

24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan provides a comprehensive 24-week training program for runners who are targeting events from 10K to the half-marathon distance. The program’s progression moves from Endurance Training (12 weeks) > Lactate Threshold Training (8 weeks) > VO2max Training (3 weeks) > Taper (1 week).

The plan integrates mental skills training into your running workouts, and includes a strength training program to supplement the run training.

The plan starts with 12 weeks of endurance training to build volume, along with developing neuromuscular speed and intensive endurance with aerobic tempo runs. The next 8 weeks focus on intervals at or below your lactate threshold. The purpose of this training phase is to raise your lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.

The final VO2max training phase holds training volume relatively constant while focusing on developing your aerobic capacity with VO2max intervals. Your aerobic capacity, or VO2max, refers to the highest rate of oxygen transport by your body during maximal physical exertion. Think of this as your performance “ceiling.” By raising your ceiling, you will raise your overall fitness — including your ability to run faster over the distance of your event at an aerobic pace. The progression finishes with a taper to ensure you’re ready to race.

The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency, volume, and intensity of the workouts up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.

To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor. The Alp Fitness training zones are also compatible with running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.

No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals. Train smart!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
04:06:00 02:00:00
Strength x3
01:15:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
04:06:00 02:00:00
Strength
01:15:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Adam Hodges

Alp Fitness

For me, endurance sports provide a way to explore the beauty of our world and learn about ourselves in the process. I offer coaching and training plans for those seeking personal growth through self-defined challenges, whether those involve races (e.g., 50K trail runs, winter triathlons) or solo adventures (e.g., mountain running, fast-packing objectives). Learn more about my training approach at alpfitness.com where you can also find articles and training guides to help you train smart.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

Still have questions about this plan?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$49.00 - Buy Now