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.
🌍 Global training platform for trail, mountain, ultra & road runners
🏃♂️ Structured training 👨🏫 Expert coaching 📊 Proven system
⛰️ From 5K to 100 miles 🌐 Athletes in 30+ countries
Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish