Distance: 10 km
Skill / Level: Beginner
Duration: 24 weeks
Workouts per week: 3–5
Weekly hours: 3–4
Includes: Running, Strength, Mobility, Stretch

Who is this plan for?

This training plan is designed for beginner trail runners who are new to structured training and want to prepare for their first 10K trail race. Your main goal might be to build confidence, stay injury-free, and cross the finish line strong.

What you’ll get

A progressive 24-week plan, written in English by experienced trail running coaches at Arduua.

Running sessions prescribed by time and heart rate zones (not distance), so each workout adapts to your fitness level.

Strength, mobility, and stretch workouts with clear instructions and video links.

A gradual build-up that balances training stress and recovery—ideal for beginners who want structure without overload.

Plan Structure

The plan follows the proven Arduua Training Methodology, progressing through key phases to build you up for race day:

Base Phase

Build general fitness and endurance

Improve strength, mobility, and stability

Strengthen foot and ankle structures

Support healthy body composition

Specific Phase

Develop aerobic and anaerobic thresholds

Introduce VO2 max training

Build maximum strength, core, and trail-specific conditioning

Pre-Competitive Phase

Practice race pacing and competition intensity

Refine nutrition, equipment, and terrain skills

Maintain strength with focused plyometrics

Taper + Competition

Reduce training load to arrive fresh and energized

Peak on race day with full motivation, fitness, and focus

Nutrition guidelines for before and during the race

Requirements

A TrainingPeaks-compatible training watch

An external chest strap heart rate monitor (wrist-based HR is not accurate enough for this plan)