Distance: 15 km
Skill / Level: Beginner
Duration: 24 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 with a long, gradual build-up. It’s perfect if you want extra time to develop endurance, improve strength, and adapt to trail running while staying injury-free.

What you’ll get

A 24-week progressive plan written in English by experienced trail running coaches at Arduua.

Running workouts prescribed by time and heart rate zones (not distance), ensuring sessions adapt to your fitness level.

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

A gradual progression that builds trail-specific fitness while balancing recovery—ideal for those new to longer training cycles.

Plan Structure

This plan follows the proven Arduua Training Methodology, with extended phases for safe and sustainable progress:

Base Phase

Develop aerobic endurance and overall conditioning

Build mobility, stability, and foundational strength

Strengthen feet and ankles for uneven trail terrain

Specific Phase

Train aerobic and anaerobic thresholds

VO₂ max and climbing sessions to improve uphill strength

Trail-specific conditioning and hill workouts

Pre-Competitive Phase

Long runs and race-intensity trail sessions

Practice pacing, fueling, hydration, and gear strategies

Maintain strength and add plyometric conditioning

Taper + Competition

Reduce training volume for optimal freshness

Arrive race-ready with full confidence and energy

Nutrition and taper-week guidelines for peak performance

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 24-week beginner plan, you’ll gain the endurance, confidence, and trail-specific skills to successfully complete your first 15K race—arriving strong, prepared, and injury-free.