Training plan for a 15-20 km trail run
3 sessions per week – 8-week program
Do you have a 15-20km trail run in your sights? It's an excellent distance for challenging yourself without tackling a very long race. This format requires endurance, the ability to manage elevation changes, and muscular strength , but it remains achievable with proper training.
Here is an 8-week training plan with 3 sessions per week , ideal if you already run a little and want to take your trail running to the next level.
Objective of the plan
This program aims to:
-
develop your basic endurance
-
Get your legs used to the uphill and downhill sections.
-
strengthen your muscle resistance
-
learn to manage your effort on varied terrain
To train in good conditions, remember to use suitable shoes and comfortable equipment, especially for long outings.
Organization of the weeks
Each week includes:
-
A quality training session (hills or intervals)
-
An endurance run at a comfortable pace
-
A long, specific trail run
Weeks 1 to 2: Getting started
Objective: to build endurance and wake up the legs.
-
Session 1: 40 min easy jog + 5 straight sprints
-
Session 2: 10 min warm-up + 6 x 30 sec hill repeats / walking recovery + cool-down
-
Session 3: Long 1-hour run on a trail, easy pace
Start working with your future equipment: lightweight bag, shoes, technical clothing from our hiking equipment .
Weeks 3 to 4: Development
Objective: to gain power and endurance.
-
Session 1: 45 min jog + 8 short sprints
-
Session 2: 10 min warm-up + 8 x 45 sec hill repeats + cool-down
-
Session 3: Long run of 1 hour 15 minutes to 1 hour 20 minutes with some climbs
Start testing your hydration and carrying system.
Weeks 5 to 6: Trail running specific
Objective: to get closer to race conditions.
-
Session 1: 50 min hilly jog
-
Session 2: 3 x 5 min at a brisk pace on uneven terrain
-
Session 3: Long 1.5-hour hike on trails with elevation gain
Work on your downhill running to strengthen your thighs.
Also consider the equipment: breathable clothing, windproof clothing, accessories available in our outdoor equipment .
Week 7: Peak load
Objective: last big week.
-
Session 1: 45 min jog + 6 sprints
-
Session 2: 10 x 1 min uphill
-
Session 3: Long run, 1 hour 40 minutes, easy
Stay well hydrated and test your running gear.
Week 8: Tapering
Objective: to arrive fresh on the big day.
-
Session 1: 40 min easy jog
-
Session 2: 30 minutes with 3 light accelerations
-
Session 3: 20 minutes, very flexible
We reduce the volume, but we keep the sensations.
Key tips for a successful trail run
- Gradual progress above all
- Listen for the signs of fatigue
- Get enough sleep
- Stay hydrated.
- Always test your equipment before the race
Good comfort also depends on suitable shoes and reliable equipment.
Race day
Start cautiously, especially on the initial climbs. Walk if necessary. Manage your pace, fuel up early, and save energy for the end.
At Boutique Randonnée , we support you in all your sporting adventures with a selection of hiking and camping equipment designed for performance and comfort.