Trail 10-20km Race Distance - 12 Week Plan with Cycling Cross Training (Beginner)
Trail 10-20km Race Distance - 12 Week Plan with Cycling Cross Training (Beginner)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
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 8hours of training per week and 1 rest day per week.
Running Sessions vary from 30min - 1hours 30min.
Cycle Sessions are 1hour.
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 and Rate of Perceived Exertion (RPE).
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 10-20km Trail Run.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:53:00 | 01:30:00 |
|
Strength
x2
|
01:22:00 | 00:45:00 |
|
Bike
x2
|
01:51:00 | 01:08:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:53:00 | 01:30:00 | |
|
|
01:22:00 | 00:45:00 | |
|
|
01:51:00 | 01:08:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
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