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 3 days a week of running, for a total of 3 hours a week, including a long run of 8 miles. As the plan progresses, it eventually moves to 4 days a week of running, with an additional optional cross-training day. The biggest week is 6 hours of total running time with a long run of 14 miles.

Over the 16 weeks, the plan progressively builds trail time and elevation gain to prepare you for a race with 2000-3000ft gain. The inclusion of our confidence-boosting MRC signature sessions will give you some fun and challenging run workouts that will prepare you both physically and mentally to meet your trail half-marathon goal!

TARGET ATHLETE AND PREREQUISITES

This plan is perfect for those who are new to trail running, are moving up to their first half marathon, or have run a 10k/half marathon in the past and are just returning to running after a break.

Prerequisites in the last 3-4 weeks:
- running at least 3 days per week
- one to two long runs of 6-8 miles
- at least 3 hours of running per week

PLAN SPECIFICS

• 3-4 running days per week and 3-6 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!