Distance: 15 km
Skill / Level: Beginner
Duration: 8 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 want a short, focused preparation for a 15K trail race. It’s ideal if you already have some basic running fitness and want to quickly build endurance, confidence, and race readiness on trails without overtraining.

What you’ll get

A 8-week structured plan written in English by experienced trail running coaches at Arduua.

Running workouts prescribed by time and heart rate zones (not distance), making each session tailored to your fitness level.

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

A focused, progressive build-up that balances training and recovery—perfect for new trail runners aiming for their first 15K.

Plan Structure

This plan follows the proven Arduua Training Methodology, adapted for shorter race preparation:

Base Phase

Build aerobic fitness and fundamental conditioning

Improve mobility, stability, and strength basics

Reinforce foot and ankle structures for trail running

Specific Phase

Develop aerobic and anaerobic thresholds

VO₂ max and climbing-focused sessions

Trail-specific conditioning and hill strength

Taper + Competition

Reduce training load for optimal freshness

Arrive at the race energized, confident, and ready

Nutrition and pacing guidelines for race day

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 8-week beginner plan, you’ll gain the endurance, strength, and technical trail skills needed to successfully complete your first 15K trail race—arriving prepared, confident, and injury-free.