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Trail 20-30km Race Distance - 12 Week Plan with Cycling Cross Training (Beginner) (Cycle Power)

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Trail 20-30km Race Distance - 12 Week Plan with Cycling Cross Training (Beginner) (Cycle Power)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Cindy Schwulst

All plans by this Coach

Length

12 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 12-week training plan includes 8 sessions per week. (4 running sessions, 2 cycling sessions and 2 body weight, strength sessions per week.)

It involves 6 to 9hours of training per week and 1 rest day per week.

Running Sessions vary from 40min - 2hours 30min.

Cycle Sessions are 1hour.

Interval sessions on the bike are designed for an indoor trainer with power. It is possible to do these sessions outside, but a power meter on your bike will then be required.

Cycling is great cross training for running - improving cardiovascular fitness, strength and reduces your chance of injury.

Dynamic Running Warm Up Exercises with Videos are included to prevent injury and make sure you get the most out of your sessions.

Home Strength Sessions are 45min, and include videos of the exercises. Gym access not required.

Stretching and Foam Rolling Videos are also included to optimise recovery.

This structured training plan uses Heart Rate, Rate of Perceived Exertion (RPE) and Power on the Bike.

A two week taper in the training plan insures that you are fresh and fast on race day.

This plan is designed to get you in great shape for a 20-30km Trail Run.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:26:00 02:30:00
Bike x2
01:49:00 01:04:00
Strength x2
01:22:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:26:00 02:30:00
Bike
01:49:00 01:04:00
Strength
01:22:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Cindy Schwulst

Absolute Motion

I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. I have represented South Africa in Triathlon, Duathlon and Biathle. I have gained valuable experience over the years competing both locally and internationally. I have a desire to help athletes reach their full potential whether it be to maintain an active and healthy lifestyle or to compete internationally. I coach many local and national champions.


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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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