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)
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Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish