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.