Intermediate Trail Running 8km Base Program 2.0 - 10 weeks

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Intermediate Trail Running 8km Base Program 2.0 - 10 weeks


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10 Weeks

Typical Week

4 Run, 2 Other, 2 Walk, 1 Day Off

Longest Workout

1:33 hrs

Plan Specs

running trail intermediate multi day hr based tss based base period

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Includes Structured Workouts

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This Training Program is aimed at an Intermediate 8km Trail Runner who wants to build a good running base.

This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.
Training time builds from 3 hours and 45 minutes in the 1st training week to a maximum of 5 hours and 17 minutes in the 8th training week.

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 week, capture your data on our website: training zones will be adjusted.

This is also a free service.

Requirements for this program –
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 the Re-Test Week.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

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


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:27
Training Load By Week
Average Weekly Training Hours: 04:27
Average Weekly Breakdown

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.

Sample Day 1

Run Test - MAF

Download the PDF attached

WU: (Warm Up)
10 mins jog
5 x 80m building "run throughs", walk back

MS: (Main Set)
3 x 1 Mile (4 laps of a track) @ 180 minus your age
2 mins walk between

LD: (Loosen Down)
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 2


Walk 30 mins

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


Walk 30 mins

Sample Day 6

1.5km Run TT

Download the PDF attached.

WU (Warm Up):
7 mins Z1
8 mins Z2
2 x 2 min @ 75% pace with 2 min walk between.

MS (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


Walk 30 mins

Sample Day 8

Run Aerobic Endurance 2.10300

5 mins Z1

20 mins Z2

5 mins Z1

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