This 12 week plan prepares you for hilly/mountain trail races around 25km with 1500m d+.
The plan is based on 4/5 runs or hikes per week with 1 day of strength training and 1 rest day. It incorporates hill work, strength work and aerobic base development to build a complete preparation.
It is aimed at runners with an existing base of road / trail running, including ascent, who are familiar with basic speedwork and can comfortably start the plan running at an easy pace for 4 hours per week.
Runs and hikes are time based and planned on your RPE (rate of perceived exertion) but can be converted to HR zones following the comments for each workout.
What if you don't have hills available for all the sessions or time / weather doesn't permit? Most workouts can be adapted to treadmill use - there are notes in the comments for the workouts. However, bear in mind that to get the best physical adaptations you should be completing workouts on terrain that mirrors the race course as much as possible, particularly in terms of terrain, incline during ascent and practising descent.
You will need trail shoes for some of the workouts and may choose to use poles on the hikes. If you are basing your training on heart rate you will need a heart rate monitor (watch function not generally recommended!) Make sure that in the longer hikes you practise using the nutrition and gear that you will use during the race!
Hi, I’m a running coach specialising in road, trail, and mountain running — from 5K to 50K. I offer personalised 1:1 online coaching to help you train with purpose, chase a goal, prepare for a big race, or simply enjoy running more. Every athlete is different, so your training should be too. I create tailored plans delivered weekly, basing them on your goals, performance data, feedback and lifestyle. You’ll receive ongoing support after each session, plus regular face-to-face calls.