Browse More Plans

Trail Half Marathon with 2000-3000ft gain - 12 Week Intermediate

Browse More Plans

Trail Half Marathon with 2000-3000ft gain - 12 Week Intermediate


Mountain Runner Coaching

All plans by this Coach


12 Weeks

Plan Description

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 starts with 4 days per week of running, for a total of 4 hours per week, including a long run of 8 miles on trails. As the plan progresses, it moves to 5 days a week of running and up to two workouts per week on trail-specific terrain. The biggest week is 7 hours of total running time, which includes a long run of 15 miles.

Over the 12 weeks, the plan progressively builds trail time and elevation gain to prepare you for a race with 2000-3000ft elevation gain. The inclusion of our confidence-boosting MRC signature sessions will give you challenging run workouts on terrain that will prepare you both physically and mentally to meet your trail half-marathon goal!


If you have already run a trail half-marathon and want to better your performance, or you have run a road half-marathon and are keen to try the same distance on the trails, this plan is for you. This training plan is set up to help you get the most out of your running on the trails and go into your trail half marathon feeling ready to achieve your race goal.

Prerequisites in the last 3-4 weeks:
- running at least 4 days per week and at least 4 hours per week
- at least 2 long runs of 8 miles
- preferably some trail running, but not necessary


  • 4-5 days per week and 4-7 hours per week

  • Utilizes structured workouts throughout

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

  • Builds run consistency 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 our MRC signature workouts to develop race confidence and motivate you toward your goal

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

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:30:00 02:50:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
03:30:00 02:50:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Mountain Runner Coaching

Mountain Runner Coaching LLC

At Mountain Runner Coaching, we are run specialists passionate about helping you enjoy your run journey and accomplish your goals. We offer training plans and 1:1 coaching for athletes of all ages and experience levels.
Founder and Head Coach Chris Grauch, nine-time USATF Masters Mountain/Trail Runner of the Year and ten-time National Masters Running Champion is excited to share tried and tested training plans cultivated from ten years of coaching experience and thirty years of running.

  • 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.

Still have questions about this plan?
| Premium

24% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$94.99 USD for the first year, billed yearly.

$49.00 - Buy Now