Trail Running Training Plans for Every Level
Arduua offers a diverse selection of expert-designed trail running training plans, ranging from 5K to 100 miles.
Whether you’re a beginner trail runner or a competitive ultra-trail athlete, our structured programs (8 to 48 weeks) are designed to build endurance, strength, and trail-specific skills.
Developed by professional coaches and seamlessly integrated with TrainingPeaks, our plans take a holistic approach, incorporating running, strength training, mobility, race and recovery strategies to help you perform at your best.
Explore our full list of pre-prepared trail running training plans below.
For a more personalized and tailored approach, check out our Personal Coaching Plans.
Why Choose Arduua Training Plans?
- Comprehensive Range: Plans available for distances from 5k to 100 miles.
- Expert Coaching: Developed by professional trail running coaches.
- Flexible Durations: Programs range from 8 to 48 weeks.
- Skill-Based Levels: Choose between Beginner, Intermediate, and Competitive plans.
- TrainingPeaks Integration: Access your plan seamlessly through the TrainingPeaks app.
- Holistic Approach: Workouts include running, strength training, mobility exercises, and stretching routines.
Unique Training Approach
- Time-Based Running: Sessions focus on time rather than distance for personalized training.
- Heart Rate-Based Intensity: Train effectively with intensity levels guided by heart rate monitoring.
- Comprehensive Workouts: Includes endurance runs, interval sessions, strength training, mobility work, and recovery strategies.
- Periodization & Training Phases: Follow a structured, science-backed approach with different training phases. Check out our Yearly Plan and Training Methodology for more details.
Short Trail Training Plans
- 10k Trail Running Training Plan – Beginner, 8, 12, 16, 20, 24 Weeks
- 10k Trail Running Training Plan – Intermediate, 8, 12, 16, 20, 24 Weeks
- 10k Trail Running Training Plan – Competitive, 8, 12, 16, 20, 24 Weeks
- 15k Trail Running Training Plan – Beginner, 8, 12, 16, 20, 24 Weeks
- 15k Trail Running Training Plan – Intermediate, 8, 12, 16, 20, 24 Weeks
- 15k Trail Running Training Plan – Competitive, 8, 12, 16, 20, 24 Weeks
Half Marathon Trail Training Plans
- 20k Trail Running Training Plan – Beginner, 12, 16, 20, 24, 28, 32 Weeks
- 20k Trail Running Training Plan – Intermediate, 12, 16, 20, 24, 28, 32 Weeks
- 20k Trail Running Training Plans – Competitive, 12, 16, 20, 24, 28, 32 Weeks
- 25k Trail Running Training Plan – Beginner, 12, 16, 20, 24, 28, 32 Weeks
- 25k Trail Running Training Plan – Intermediate, 12, 16, 20, 24, 28, 32 Weeks
- 25k Trail Running Training Plan – Competitive, 12, 16, 20, 24, 28, 32 Weeks
- 30k Trail Running Training Plan – Beginner, 12, 16, 20, 24, 28, 32 Weeks
- 30k Trail Running Training Plan – Intermediate, 12, 16, 20, 24, 28, 32 Weeks
- 30k Trail Running Training Plan – Competitive, 12, 16, 20, 24, 28, 32 Weeks
- 35k Trail Running Training Plan – Beginner, 12, 16, 20, 24, 28, 32 Weeks
- 35k Trail Running Training Plan – Intermediate, 12, 16, 20, 24, 28, 32 Weeks
- 35k Trail Running Training Plan – Competitive, 12, 16, 20, 24, 28, 32 Weeks
Trail Marathon Training Plans
- 40k Trail Running Training Plan – Beginner, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- 40k Trail Running Training Plan – Intermediate, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- 40k Trail Running Training Plan – Competitive, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- Trail Marathon Training Plan – Beginner, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- Trail Marathon Training Plan – Intermediate, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- Trail Marathon Training Plan – Competitive, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- Mountain Marathon Training Plan – Beginner, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- Mountain Marathon Training Plan – Intermediate, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- Mountain Marathon Training Plan – Competitive, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- 50k Trail Running Training Plan – Beginner, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- 50k Trail Running Training Plan – Intermediate, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
- 50k Trail Running Training Plan – Competitive, 16, 20, 24, 28, 32, 36, 40, 44, 48 Weeks
Ultra Trail Training Plans
- 50 Miles Trail Running Training Plan – Beginner, 24, 28, 32, 36, 40, 44, 48 Weeks
- 50 Miles Trail Running Training Plan – Intermediate, 24, 28, 32, 36, 40, 44, 48 Weeks
- 50 Miles Trail Running Training Plan – Competitive, 24, 28, 32, 36, 40, 44, 48 Weeks
- 100k Trail Running Training Plan – Beginner, 24, 28, 32, 36, 40, 44, 48 Weeks
- 100k Trail Running Training Plan – Intermediate, 24, 28, 32, 36, 40, 44, 48 Weeks
- 100k Trail Running Training Plan – Competitive, 24, 28, 32, 36, 40, 44, 48 Weeks
- 100 Miles Trail Running Training Plan – Beginner, 24, 28, 32, 36, 40, 44, 48 Weeks
- 100 Miles Trail Running Training Plan – Intermediate, 24, 28, 32, 36, 40, 44, 48 Weeks
- 100 Miles Trail Running Training Plan – Competitive, 24, 28, 32, 36, 40, 44, 48 Weeks
Vertical K Sky Race Training Plans
- Vertical K Training Plans – Beginner, 8, 12, 16, 20, 24 Weeks
- Vertical K Training Plans – Intermediate, 8, 12, 16, 20, 24 Weeks
- Vertical K Training Plans – Competitive, 8, 12, 16, 20, 24 Weeks
Sky Race Training Plans
- Sky Race 20k Training Plan – Beginner, 12, 16, 20, 24, 28, 32 Weeks
- Sky Race 20k Training Plan – Intermediate, 12, 16, 20, 24, 28, 32 Weeks
- Sky Race 20k Training Plan – Competitive,12, 16, 20, 24, 28, 32 Weeks
- Sky Marathon Training Plan – Beginner ,12, 16, 20, 24, 28, 32 Weeks
- Sky Marathon Training Plan – Intermediate, 12, 16, 20, 24, 28, 32 Weeks
- Sky Marathon Training Plan – Competitive,12, 16, 20, 24, 28, 32 Weeks
Looking for a More Personalized Approach?
If you prefer a more individualized and personal approach to your trail running journey, we recommend exploring our coaching packages: Arduua Trail Running Coaching Online
Our expert coaches provide personalized training, ongoing support, and tailored adjustments to help you reach your trail running goals more effectively.
Start your journey to peak performance with Arduua’s Trail Running Training Programs – your ultimate guide to conquering any trail race!
Please reach out to katinka.nyberg@arduua.com for any question.
/Katinka Nyberg, Arduua Founder