12-Week Trail Running Plan - Heart Rate Based. Climbing, descending, power hiking, strength and fueling in one progressive plan.
The Right Plan For You
For runners preparing a 15-35 km trail race (up to ~1,500 m D+) who already run 3-4 times a week and can run 60 min continuously.
• Trail Specific: hill repeats, hike-run climbs, downhill skills, back-to-back long runs.
• Heart Rate Based: every session targets % of your max HR.
• Realistic: 5 runs + 1-2 short strength sessions, about 3.5-6 h per week.
Training Plan Inclusions
- 12 Weeks, 4 Phases: Foundation, Development, Trail Specific, Taper, with 2 lighter weeks.
- 59 Structured Workouts: sync to Garmin, COROS, Suunto, Polar, Apple Watch.
- Clear Instructions: warm-up, main set, terrain, effort and purpose of every session.
- Long Runs 1h15 to 2h30: fueling practice and a full race dress rehearsal.
- Trail Strength: 17 sessions from 2 routines, with progression.
- RunForce Trail Hub: HR zones, technique, strength, fueling, gear, race prep, FAQ.
- Support: questions? Email me!
Set Up Your Zones
Enter your max heart rate in TrainingPeaks (Settings > Zones > Heart Rate). Week 1 includes an optional field check with safety guidance.
Your Coach: Adrien Thévenet
- Head Coach, FUGA Trail Running (Kailas)
- International Running Ambassador, lululemon
- Founder & Head Coach, RunForce, since 2011
- Official Coach, COROS & STRYD
- UESCA Ultrarunning Coach, TrainingPeaks Level 2, RRCA and ACE certified
- 2:57 marathon (2026), 2nd age group UTMB Great Wall 50K (2026)
- Restonica Trail 50K finisher, 70.3 IRONMAN age-group podium
The RunForce Expertise
Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-UESCA Ultrarunning
-RRCA Certified
-STRYD Power Coach
-ACE Certified
With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.