Trail Ranger (Intermediate)— 10K Trail Race Prep
Duration: 16 Weeks
Level: Intermediate
Type: Heart Rate/Duration
Ready to conquer your first 10K trail race and feel strong and confident doing it?
This 16-week program is designed specifically for beginner to intermediate trail runners looking to build endurance, strength, and confidence on varied terrain. Whether you’re chasing a new personal best or just want to cross the finish line feeling strong, Trail Ranger Level 1 delivers the structure and support you need.
What’s Included:
*3–4 runs per week, including trail-specific workouts, long runs, and recovery sessions
*All runs include a heart rate range plus pace description for those without a heart rate monitor.
*3 strength workouts per week to improve stability, power, and injury resilience
Written by a Certified Strength & Conditioning Specialist and run coach
Email support included — reach out anytime with questions or feedback!
What You’ll Need:
*Somewhere to run — trail, road, or treadmill will all work
*A gym or home setup with access to basic weight equipment (barbells, dumbbells, bench, etc.)
* Heart rate monitor recommended.
You don’t need fancy gear or prior trail experience—just the desire to show up, follow the plan, and grow stronger each week. This is more than a training plan. It’s your personal roadmap to becoming a more capable, durable, and confident trail runner!
Reach out with any questions you have!
Buck is a Certified Strength & Conditioning Specialist, Personal Trainer, United Endurance Sports Coaching Academy Running Coach, and Gait Analyst.
He's a former Command Fitness Leader and Navy veteran with over a decade of coaching experience, and he regularly competes in endurance sports.
Buck started Outdoor Muscle after seeing a need for specialized strength & conditioning coaching for endurance athletes and adventure seekers.
He is also available for custom coaching.