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.
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