Distance: 35 km
Skill / Level: Beginner
Duration: 16 weeks
Workouts per week: 4–6
Weekly hours: 4–5
Includes: Running, Strength, Mobility, Stretch
Who is this plan for?
This plan is designed for beginner trail runners preparing for their first 35K trail race. It’s perfect if your goal is to build endurance step by step, improve strength, and complete the distance with confidence while staying injury-free.
What you’ll get
A 16-week progressive plan written in English by experienced trail running coaches at Arduua.
Running workouts based on time and heart rate zones (not distance), so training adapts to your fitness level.
Strength, mobility, and stretch sessions with detailed instructions and video links.
A structured progression that builds trail-specific endurance and strength while balancing recovery.
Plan Structure
This plan follows the proven Arduua Training Methodology, broken into progressive phases:
Base Phase
Build aerobic fitness and general conditioning
Improve stability, mobility, and functional strength
Strengthen feet and ankles for technical terrain
Specific Phase
Develop aerobic and anaerobic thresholds
VO₂ max and climbing efficiency sessions
Trail-specific conditioning and hill power workouts
Pre-Competitive Phase
Long runs and back-to-back sessions to prepare for race demands
Practice pacing, fueling, hydration, and equipment strategy
Maintain functional strength and add plyometric conditioning
Taper + Competition
Reduce training load to sharpen freshness
Arrive race-ready with full energy and confidence
Nutrition and race-week preparation guidelines
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 16-week beginner plan, you’ll build the endurance, strength, and trail skills needed to complete your first 35K race—arriving prepared, confident, and injury-free.
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Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish