12 Week Programme for 10-12K Trail Race - Beginners

Author

Clare Pearson

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 4 Day Off

Longest Workout

1:30 hrs

Plan Specs

running trail beginner

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Summary


JHCoaching


Be inspired! Be the best you can be.


For a 10km to 12km Trail Race with climb of 200m to 400m.


  • For Beginners

  • For races from 10 to 12km with 200 to 400m of climb

  • Designed for those who want to train with a heartrate monitor

  • Introductory pack included with the plan

  • Longest training session is 1.5 hours

  • Most training hours in one week is 3 hours

This is a beginners programme

You do not need to be an experienced runner to begin this programme. It starts with 30 to 40 minutes of steady running 3 times per week, so if you can do this you are ready to start the programme.

There are three training sessions prescribed for each week, so it is ideal for those who do not have much time.

Training days are Tuesdays, Thursdays and Sundays, but so long as you leave a day in between sessions, you could use different regular training days.

The plan has your target race on Sunday, but it could be a Saturday race.

It is based on heartrate zones, but can be adapted for those who do not have a heartrate monitor.

If you are not sure about training zones and would like to know more before you buy you can check out this blog created by John: What does a heart rate monitor tell you?


  • Weeks 1- 3 work on endurance.

  • Weeks 4 - 8 work on endurance as well as up-hill running strength and down-hill running skills.

  • Weeks 9 -12 work race specific skills and putting it all together.

It is based on 3 week cycles (2 weeks hard and one week easy).

If you are interested in this programme but not sure if it is the right one for you please don’t hesitate to contact me at email Clare.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:00

Clare Pearson

John Hampshire Coaching

Clare is a Level 2 TrainingPeaks running coach and a UKA Level 1 coach. She specialises in trail/mountain/fell running. With its growing popularity off road running is becoming a sport for all people of various fitness levels. Clare loves to work with people to help them succeed at their own goals; whether that's a personal best, a completion or a podium. Clare will work with you to design a plan that fits in with your day to day life and helps you get the most out of each session.

Back to Plan Details

Sample Day 1

0:30:00
26.7TSS
Steady run

Steady run on paths in heartrate zone 2. Walk steeper sections to keep heartrate in zone.

Sample Day 3

0:30:00
26.7TSS
Steady run

Steady run on paths in heartrate zone 2. Walk steeper sections to keep heartrate in zone.

Sample Day 6

0:35:00
31.2TSS
Endurance Run

Endurance run on undulating course. Heartrate zone 2, walk hills to keep in zone if needed.

Sample Day 8

0:30:00
26.7TSS
Climbing and Descending.

Warm up for 10 minutes.
Find a grassy/trail hill you can run up, it doesn't have to be very long but enough to give you 30s of climb. Repeat for 10 minutes, 30s fast climbs with a recovery descent; keep the climbs evenly paced and focus on techniqu; practise relaxing on the descent.
Cool down for 10 minutes.

Sample Day 10

0:30:00
26.7TSS
Steady run

Steady run on paths in heartrate zone 2. Walk steeper sections to keep heartrate in zone.

Sample Day 13

0:45:00
40.4TSS
Endurance Run

Endurance run on undulating course. Heartrate zone 2, walk hills to keep in zone if needed.

Sample Day 15

0:30:00
26.7TSS
Steady run

Steady run on paths in heartrate zone 2. Walk steeper sections to keep heartrate in zone.

12 Week Programme for 10-12K Trail Race - Beginners

$35.00 - Buy Now