Skill / Level: Beginner
Duration: 16 weeks
Workouts per week: 3–5
Weekly hours: 3–4
Includes: Running, Strength, Mobility, Stretch

Who is this plan for?

This plan is designed for beginner trail runners who are new to structured training and want to prepare for a 10K trail event. Whether your goal is to complete your first race, build confidence on the trails, or establish a solid fitness foundation, this plan provides the structure and guidance you need.

What you’ll get

A progressive plan written by experienced trail running coaches at Arduua.

Running sessions based on time and heart rate zones (not distance), ensuring training adapts to your individual fitness.

Strength, mobility, and stretch sessions with clear instructions and video support.

Balanced training that gradually develops endurance, strength, and trail-specific skills—while keeping you injury-free.

Plan Structure

The training plan follows the proven Arduua Methodology, progressing step by step through key phases:

Base Phase

Build general fitness and endurance

Develop mobility and stability

Strengthen feet, ankles, and supporting structures

Specific Phase

Train aerobic and anaerobic thresholds

Introduce VO₂ max development

Build maximum strength and core conditioning

Pre-Competitive Phase

Practice race pacing and intensity

Refine nutrition, terrain skills, and equipment use

Maintain strength with plyometrics

Taper + Competition

Reduce training load to arrive fresh and energized

Peak on race day with fitness, confidence, and focus

Guidelines for pre-race and race-day fueling

Requirements

A TrainingPeaks-compatible training watch

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