PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: 10K
Elevation Gain: 100-300 m
Terrain: Forest & Coast
Category: UTMB 10K (≈8–15 km)
Skill / Level: Beginner
Duration: 12 weeks
Workouts/week: 6–8
Weekly hours: 4:30–5:30
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for beginner trail runners targeting short trail races, in forest & coastal terrain, in the UTMB 10K Category (≈8–15 km) or similar.
Ideal if you train ~4–5 hours per week and want to build confidence and steady endurance.
The focus is safe, progressive development—so you reach the start line healthy, strong, and ready to enjoy the race.
📦 What You’ll Get
A 12-week progressive plan created by Arduua Coaches.
Running sessions prescribed by time and heart rate zones to match your fitness.
Strength, mobility, and stretch workouts with clear instructions and video guidance.
Each session has defined objectives and structured progression to help you improve steadily and avoid overtraining.
❤️ Training Methodology
Training intensity is guided by
time and heart rate, not pace or distance.
This ensures optimal effort control across gradients, surfaces, altitude, and fatigue.
Week 1 includes a Running Threshold Test to determine your personal HR zones for TrainingPeaks.
📆 Plan Structure
Base (0w): Build aerobic endurance, mobility, and functional strength.
Specific (3w): Develop climbing power, thresholds, and technical running efficiency.
Pre-Comp (8w): Add race-specific sessions, long runs, and terrain/fueling practice.
Taper+Race (1w): Reduce load, sharpen form, and arrive confident and fresh.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 12-week beginner 10K trail plan prepares you for the UTMB 10K Category or similar races on forest & coast terrain.
It provides a safe, structured path to build endurance, strength, and trail technique—so you’re ready to perform and enjoy race day.
📣 More info:
arduua.com • Contact us:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish