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Progression into trail running (for beginners)


Andrius Ramonas

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12 Weeks

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Plan Description

This trail running course - Progression into Trail Running - is designed for runners that want to try trail running, or to transition from road to trail running. Even if you already have some experience in trail running you still will be able to learn something new from this program.

This progression will challenge you with a variety of trail running specific workouts and covers fundamental skills for efficiency on trails. When learning a new skill, it is important to start from simple running workouts and progress to more challenging ones. Follow this plan week after week, as some weeks will introduce you to exercises and workouts that will be useful in the following weeks.

Weeks and stages of the program:
1 Explore / Getting to know trails in your area
2 Efficient stride #1 / Learning to run fast = improving your running efficiency
3 Efficient stride #2 / Learning to run fast = improving your running efficiency
4 Core | Feel the power in your hips
5 Strength and Power #1 / Hills are your friends
6 Strength and Power #2 / Hills are your best friends
7 Stability / Staying stable in an unstable world
8 Uphill #1 / Flat is boring
9 Uphill #2 / Flat is boring
10 Downhill #1 / Use gravity
11 Downhill #2 / Use gravity
12 Putting it together

This program is best if:
- You have been regularly exercising (and running) for at least one year
- You feel comfortable running at least 20K per week on the road or trails
- You have tried high intensity sessions in the past
- You are currently not injured

Key stats:
Shortest and easiest week: less than 4 hours of training and 23K of running
Biggest week: 7 hours of training and 50K per week of running
Longest workout: ~20K trail run

if you don’t feel well that week or injured, don’t be afraid to skip that particular week and then resume from where you stopped.


Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:02 hrs 3:00 hrs
Day Offx3
—— ——
0:37 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:02 hrs 3:00 hrs
Day Off
—— ——
0:37 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Andrius Ramonas


Run·Art Coaching by coach Andrius Ramonas is here to bring you many years of expertise in competitive road and trail running, exercise physiology, nutrition and sports medicine.

I coach athletes of all levels and can offer you:

  • Online Coaching
  • Individualised and Generic Training Plans
  • Running Technique Analysis
  • Training Consultations
  • Running Skills Workshops