Have you ever considered switching your normal race training plan for something more adventurous? Maybe try something more challenging that will push your endurance to the next level? If so, then a trail running training plan could be the thing for you. Unlike normal running on roads, pavements, or asphalt, trail running takes you out into the wilder parts of your neighbourhood, places which not only allow you to enjoy nature but also add some challenging aspects to your routine. Read on to find out what trail running is and how it could potentially benefit you.
According to the Cambridge Dictionary, trail running is a sporting activity that involves running along trails or paths through a countryside, mountain, or forest area (8).
Trail running is quite unlike any other type of common running sports/races, which means that the tips and essentials might differ slightly. Here is what you need to know and have while train running
The right shoes – Trail running shoes are not the same as regular running shoes. Unlike the later, they are specifically made thicker to emphasize on traction, foot protection and stability.
Pay attention to your feet – You cannot zone out as you might, running on paved surfaces, especially in the beginning or while using a new trail. Unlike flat surfaces, trails are often full of rocks, slippery areas, twigs, branches, roots and other things that can easily trip you so you much always pay attention to where your feet are going
Cross training – This is an important part of any runner’s life. However, when it comes to trail runners, you must ensure to do foot and ankle strengthening exercises to help you stay safe on uneven terrain.
Water – Chances are that you will not find any clean water in the wilderness. To avoid dehydration or drinking from suspicious streams, invest in a hydration vest or pack and always take it with you.
Read More: Trail Running Vs. Road Running: Which Of The Two Is The OG Running Routine?
As defined at the beginning of this article, trail running is basically running on natural terrain away from paved roads. On the other hand, road running is defined as running on a measured course over an established road and/or smooth pavement. Let’s examine the pros of each form of running to determine which would work best for a half marathon training plan.
Just because trail running increases your risk of falling doesn’t mean that you should not consider using trail running to train for your upcoming half-marathon race. Here are some benefits of trail running that could help change your mind:
So which plan is better for your half marathon training plan: road running or train running? We would say a combination of both. As seen above, each plan has pros that could help you achieve an end goal or not for only running but also successfully completing your half-marathon.
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Excluding sprints, a 10K run is one of the two short distance races that many runners participate in before jumping into a half or full marathon (the other short distance race is a 5K). While many 10K races are done on the road (i.e. road running) trail lovers can participate in lesser known 10K trail races.
If you have been trail running for a while now, or you are a nature lover and would like to participate in such a race, here is a beginner friendly 10K trail running training plan to get you ready for race day.
Some quick facts to note about some terms used in the following 10K training plan
Easy run – Running at a slow jog or pace that allows you to speak full sentences without losing your breath. You are also able to breathe easily through your nose. The sprints mentioned below should be done every 5 minutes.
Moderate pace – You can only comfortably speak in short sentences. During this pace, you can control your breathing but any faster and you would begin to strain
Tempo run – This is meant to help with speed-building workout which, in turn, can help you train for a race or become a faster runner overall. The pace setting for this is the fastest pace that can be sustained for one hour in highly fit runners or the fastest pace that can be sustained for 20 minutes in less fit runners.
This pace is said to (10)
Long run – As the name suggests, this is the longest run in your training plan. Long runs should be done at a slow, comfortable pace. They are used to help increase your maximum mileage and overall endurance – meaning you won’t quit halfway come race day.
They also improve your cardiovascular fitness, strengthen bone muscles, and boost mitochondria which is crucial for muscle cell metabolism, energy supply, the regulation of energy-sensitive signaling pathways, reactive oxygen species production/signaling, calcium homeostasis and the regulation of apoptosis (2, 5, 3).
| Week | Monday | Tuesday (speed easy run) | Wednesday | Thursday (hills or tempo) | Friday | Saturday (long run) | Sunday (easy run) |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 30 min + 15 sec sprints | 30 min easy run or CT | Hills 10 min easy 6 x (30 sec hard uphill + 2 min easy recovery) 5 min easy | 35 min easy run or CT | 5 miles | 30 min |
| 2 | Rest | 35 min + 30 sec sprints | 35 min easy run or CT | Tempo 10 min easy 10 min moderate 10 min easy | 35 min easy run or CT | 5.5 miles | 30 min |
| 3 | Rest | 40 min + 45 sec sprints | 35 min easy run or CT | Hills 10 min easy 8 x (30 sec hard uphill + 2 min easy) 5 min easy | 35 min easy run or CT | 6 miles | 30 min |
| 4 | Rest | 35 min +30 sec sprints | 30 min easy run or CT | Tempo 10 min easy 10 min moderate 10 min easy | 30 min easy run or CT | 5 miles | 30 min |
| 5 | Rest | 40 min + 1 min sprints | 40 min easy run or CT | Hills 10 min easy 10 x (30 sec hard uphill + 2 min easy) 5 min easy | 40 min easy run or CT | 6.5 miles | 35 min |
| 6 | Rest | 45 min + 2 min sprints | 40 min easy run or CT | Tempo 10 min easy 15 min moderate 10 min easy | 40 min easy run or CT | 7 miles | 35 min |
| 7 | Rest | 40 min + 2 min sprints | 35 min easy run or CT | Hills 10 mins easy 6 x (30 sec hard uphill + 2 min easy) 5 min easy | 35 min run or CT | 5 miles | 35 min |
| 8 | Rest | 30 min + 15 sec sprints | 30 min easy run or CT | Tempo 10 min easy 10 min moderate 5 min easy | 20 min or CT | 10K race |
Read More: How To Start Trail Running: The Ultimate Guide For Beginners
The following training plan is best suited for a half-marathon or a 25k training plan.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 2 | 2 miles easy + 6x30sec moderate pace (90 sec recovery btwn sets) + 2 miles easy | 2 miles easy | Rest | 4 miles | 2 miles easy + 4 sets of 20 sec hill run |
| 2 | Rest | 2 miles easy + 4 sets 30 sec hill run (2 min recovery btw sets) | 4 miles long run | 2 miles easy run | Rest | 5 miles long run | 2 mile easy/Cross Training |
| 3 | Rest | 3 miles easy | 5 miles easy with 8 reps 30 sec fat pace run with 90 sec easy run | 2 miles easy | Rest | 6 miles long run | 4 miles run |
| 4 | Rest | 2 miles easy + 4 sets x29 sec hill run moderate pace | 5 miles easy with eight intervals of 30 seconds fast, one minute easy | 3 miles easy | Rest | 6 miles easy | Cross Training |
| 5 | Rest | 3 miles easy | 6 miles hill run moderate pace | 3 miles easy | Rest | 8 miles long run moderate pace | 4 miles easy + 4x30 sec fast-paced hill run |
| 6 | Rest | 3 miles easy with 4x20sec fast run and 1 easy run | 4 miles easy + 10 set intervals (1 min fast, 1 min easy | 3 miles easy | Rest | 6 miles easy | 4 miles easy with 4x20sec fast & 2 min easy |
| 7 | Rest | 4 miles easy with 4x20sec fast & 2 min easy | 2 miles easy with 8sets intervals (2 min fast, 1 min easy) + 2 miles easy | 3 miles easy | Rest | 8 miles moderate pace | 4 miles easy |
| 8 | Rest | 4 miles easy with 4x20 sec fast run & 1 min easy | 2 miles easy with five sets intervals: 3 min uphill moderate pace, 3 min easy run back down. 2 more miles easy | 4 miles easy | Rest | 10 miles easy | 4 miles easy |
| 9 | Rest | 4 miles easy | 2 miles easy + 20 min fast pace + 2 miles easy | 4 miles easy | Rest | 12 miles easy | 4 miles easy |
| 10 | Rest | 4 miles easy | 4 miles easy | Cross Training | Rest | 8 miles moderate pace | 3 miles easy |
| Race Week | Rest | 3 miles easy | Active rest | 3 miles easy | Rest | 2 miles easy | Half Marathon/25K |
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The distance covered by a full marathon is 26.2 miles or 42.2 kilometers and it takes anywhere between 16 to 20 weeks to properly train for one.
This might be a little on the excessive side of things. As seen above, a full marathon is 42.2 kilometers long and thus training with a 50K schedule is going above and beyond. However, if you are looking to participate in an ultra marathon (which could range from 50km to almost 5,000km(9)), then this could be the exact game plan you need.
A good trail running training plan should have
A train running training plan is a good option for anyone interested in trail races or any person looking to add some variety to their long distance race training plan. The most important thing to remember while trail training is safety because this sport is done in unexplored areas away from people – not being aware of your surroundings can lead to some dangerous consequences.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!