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.