Distance: 15 km
Skill / Level: Beginner
Duration: 20 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 who want a longer and more gradual build-up toward their first 15K trail race. It’s perfect if you’re new to structured training and want extra time to safely build endurance, strength, and trail skills while minimizing the risk of injury.
What you’ll get
A 20-week progressive plan written in English by experienced trail running coaches at Arduua.
Running workouts prescribed by time and heart rate zones (not distance), adapting sessions to your current fitness.
Strength, mobility, and stretch workouts with clear instructions and video links.
A steady, sustainable progression that allows you to build confidence and fitness step by step.
Plan Structure
This plan follows the proven Arduua Training Methodology, with extended time in each phase for safe adaptation:
Base Phase
Build aerobic fitness and overall conditioning
Improve mobility, flexibility, and strength fundamentals
Reinforce feet and ankle structures for trail running
Specific Phase
Develop aerobic and anaerobic thresholds
VO₂ max and climbing efficiency sessions
Trail-specific strength and hill workouts
Pre-Competitive Phase
Race-intensity long runs and trail-specific sessions
Practice pacing, nutrition, hydration, and gear strategy
Maintain strength and add plyometric conditioning
Taper + Competition
Reduce training load for peak freshness
Arrive at the start line fit, motivated, 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 20-week beginner plan, you’ll gradually build the fitness, strength, and trail running skills needed to complete your first 15K race—arriving confident, prepared, and injury-free.
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Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish