Distance: 30 km
Skill / Level: Competitive (Trail focus)
Duration: 28 weeks
Workouts per week: 8–10
Weekly hours: 8–12
Includes: Running, Strength, Mobility, Stretch

Who is this plan for?

A dedicated 30K program tailored for competitive trail runners with 2–4 years of structured training. Best if you’re aiming to race hard and place near the top of your age group—building superior climbing strength, technical efficiency, and sustained speed on varied terrain.

What you’ll get

A 28-week progressive plan written in English by experienced trail running coaches at Arduua.

Running sessions prescribed by time and heart rate zones (not distance) so training adapts to your fitness.

Strength, mobility, and stretch sessions with clear instructions and video links.

A performance-focused progression balancing volume, intensity, and recovery to maximize gains while minimizing injury risk.

Delivered in a TrainingPeaks-friendly structure for easy day-to-day execution.

Plan Structure

This plan follows the Arduua Training Methodology across four progressive phases:

Base Phase

Build a robust aerobic engine and general conditioning

Improve mobility, stability, and functional strength

Reinforce feet/ankles and lower-leg durability for technical trails

Specific Phase

Train aerobic & anaerobic thresholds for sustained race pace

Develop VO₂ max, running economy, and efficient climbing/descending

Build maximum strength and trail-specific power (hills, strides, plyos)

Pre-Competitive Phase

Race-specific workouts: long sustained climbs, tempo over rolling/technical terrain

Pacing, fueling, hydration, and gear refinement under realistic conditions

Maintain strength/power while sharpening speed and resilience

Taper + Competition

Reduce load to peak fresh and sharp

Short, high-quality sessions to keep neuromuscular readiness

Final strategy for nutrition, pacing, and equipment

Requirements

A TrainingPeaks-compatible training watch

An external chest-strap heart rate monitor (wrist HR is not accurate enough for this plan)

👉 With this 28-week competitive trail plan, you’ll develop the endurance, strength, and high-end speed required to race a 30K trail event at your best—stronger climbing, faster splits, and confidently aggressive pacing from start to finish.