Distance: 15 km
Skill / Level: Beginner
Duration: 16 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 perfect if you want a slightly longer build-up to gradually improve your endurance, strength, and confidence on technical terrain 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 prescribed by time and heart rate zones (not distance), so every session adapts to your fitness.

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

A structured balance of training and recovery—ideal for new runners aiming to complete 15K strong.

Plan Structure

This plan follows the proven Arduua Training Methodology, broken into progressive phases:

Base Phase

Build aerobic fitness and overall conditioning

Improve mobility, flexibility, and strength fundamentals

Reinforce feet and ankle structures for uneven trails

Specific Phase

Develop aerobic and anaerobic thresholds

VO₂ max and climbing efficiency workouts

Trail-specific conditioning and strength sessions

Pre-Competitive Phase

Long runs and intensity sessions to simulate race demands

Practice pacing, nutrition, hydration, and gear choices

Maintain functional strength and add plyometric conditioning

Taper + Competition

Reduce training load to sharpen freshness

Arrive at the start line fit, energized, and confident

Nutrition and 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 16-week beginner plan, you’ll steadily build the fitness, confidence, and technical skills needed to finish your first 15K trail race strong and injury-free.