Distance: 15 km
Skill / Level: Beginner
Duration: 12 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 preparing for their first 15K trail race. It’s ideal if you are new to structured training and want to build endurance, gain confidence, and finish strong on technical terrain while staying injury-free.
What you’ll get
A 12-week progressive plan written in English by experienced trail running coaches at Arduua.
Running sessions prescribed by time and heart rate zones (not distance), making workouts adaptable to your current fitness.
Strength, mobility, and stretch workouts with clear instructions and video support.
A safe and structured build-up that balances training stress and recovery—perfect for beginners stepping into trail racing.
Plan Structure
This plan follows the proven Arduua Training Methodology, divided into progressive phases:
Base Phase
Build aerobic fitness and general conditioning
Improve mobility, flexibility, and fundamental strength
Strengthen feet and ankles for uneven trail terrain
Specific Phase
Develop aerobic and anaerobic thresholds
VO₂ max sessions for trail efficiency
Trail-specific strength and climbing workouts
Pre-Competitive Phase
Long runs and race-intensity sessions
Practice pacing, nutrition, and equipment choices
Maintain functional strength and add plyometric conditioning
Taper + Competition
Reduce training load for optimal freshness
Arrive at the race start energized, confident, and prepared
Nutrition and mental preparation guidelines for race week
Requirements
A TrainingPeaks-compatible training watch
An external chest strap heart rate monitor (wrist-based HR is not accurate enough for this plan)
👉 With this 12-week beginner plan, you’ll develop the endurance, strength, and trail skills you need to successfully complete your first 15K trail race—arriving confident, well-prepared, and injury-free.
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Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish