24 Week Programme for 10 - 15km Trail Race - BEGINNERS with 3 training sessions per week.

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:18


JHCoaching


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For a 10km to 15km Trail Race with climb of 200m to 400m.


  • For Beginners

  • For races from 10 to 15km 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 3.5 hours

This is a beginners programme

You do not need to be an experienced runner to begin this programme. It starts with 30 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 1-12 work on your base fitness and increase your endurance.

  • Weeks 12 - 18 work on up-hill running strength and down-hill running skills.

  • Weeks 12 - 24 work on some flat speed.

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.

Sample Day 1
1:00:00
Preparation

Read through welcome pack.

Sample Day 2
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 4
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 7
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 9
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 11
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 14
0:40:00
35.8TSS
Steady run

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

Clare Pearson
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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.