Mountain Runner Coaching's mission is to help you enjoy the journey toward and the accomplishment of your running goal. We do this using our proven training methods rooted in decades of running experience and our athletes’ achievements. Coach support from head Coach Chris Grauch, a 9 x USATF Mountain/Trail Runner of the Year and 10 x Masters mountain running/trail National Champion, is included in your plan, as we’re all about boosting your confidence and fitness on the trails and making your trail half-marathon goal a reality.

THIS PLAN AT A GLANCE

This plan starts with 5 days per week of running, for a total of about 6 hours per week, including 2 workouts and a long run of 12 miles on trails. As the plan progresses, it moves to more climbing on the long runs and harder workouts on race-specific terrain. The biggest week is about 7.5 hours of total running time, which includes a long run of 16 miles with a solid amount of climbing.

Over the 12 weeks, the plan progressively builds trail time and elevation gain to prepare you for a mountain race with 3000-4000ft elevation gain. The inclusion of confidence-boosting workouts and long runs will prepare you both physically and mentally to meet your mountain half-marathon goal!

TARGET ATHLETE AND PREREQUISITES

If you have already run a trail half-marathon and want to test your fitness in bigger mountains, or you have run shorter mountain races and want to confidently move up in distance, this plan is for you. This training plan is set up to help you get the most out of your running in the mountains and go into your half marathon feeling ready to achieve your race goal.

Prerequisites in the last 3-4 weeks:
- running at least 4-5 days per week and at least 5.5 hours per week
- at least 2 long runs of 10-12 miles
- 2-3 runs with at least 1500-2000ft of elevation gain
- at least 3 workouts of either hill reps, intervals, or tempo run

PLAN SPECIFICS

• 5 days per week and 6-7.5 hours per week


• Utilizes structured workouts throughout


• Intensity effort determined by RPE (rate of perceived exertion)


• Builds run consistency and elevation gain over time


• Includes progressive challenge sessions


• Incorporates recovery weeks to allow you to absorb the training and then build on your fitness


• Downloadable to your watch/device


• Uses race specific workouts long runs to develop race confidence and motivate you toward your goal


• Coach support included, as your goal is our goal too!