Mountain marathon, Individualized training plan – Intermediate

168344 incl. vAT

An individualized trail running training plan for mountain marathons, tailored for the unique demands of the intermediate trail runner, written by experienced trail running Coaches from Arduua.

Skill / Level: Intermediate

Weeks: 16-48

Workouts / week: 8-10

Hours / week: 7-9

Workouts included: Running, Strength, Mobility, Stretch

Adaption of plan duration and race date: Included (+/- 2 weeks from what you ordered)

Individualization of plan: Included.

Personal Coaching: NOT included.


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Plan Description

An individualized trail running training plan for mountain marathons, tailored for the unique demands of the intermediate trail runner, written by experienced trail running Coaches from Arduua.

Best for athletes with 1-3 years of experience training for this event. Your goal might be to finish near the top of your age group.

The training plan includes all workouts necessarily to prepare for this race (running, strength, mobility stretch etc.), and all sessions will be added to your Trainingpeaks account.

All running sessions are based on time spent (rather than distance), and how hard it is for you (measured by heart rate).

All strength, mobility and stretch sessions, have a description and a link to a video.

Individualized For You

We want to support you to reach your goals, to outperform yourself and to have your very best day at race day.

This training plan is individualized for you, and your coach builds your plan based on your goals, personal and work commitments and running history.

To ensure we build the best training plan for you we must get an in-depth knowledge of you, your running history and your physical condition. This will include your medical and any injury history, your time availability, training tools and places available for you to train. We do this through a series of conversations, questionnaires and tests. The tests involve physical running tests and initial tests for mobility, strength, stability and balance.

Using the information gathered through our Arduua Tests for Skyrunning as part of the Build Your Plan phase, we will be able to determine your base fitness level, and mobility/strength levels in order to create a training plan that is 100% tailored for you.


Requires a training watch compatible to Trainingpeaks >> app and an external chest band for pulse measurements.
Wrist hr measurements are not accurate enough for following this plan.

How it is built

The training plan is based on Arduua training methodology, and its built up by different phases of trainings.

General Training Phase, Base Period

  • General improvement of physical condition.
  • Work on Weaknesses (In mobility and strength).
  • Body composition adaptions/improvements (training and nutrition).
  • General base strength.
  • Training of foot ankle structures.

General Training Phase, Specific Period 

  • Training of thresholds (aerobic/anaerobic).
  • Training of VO2 max.
  • Adapt training volyme to goals and athlete history.
  • Max strength lower body, CORE, and running specifics.

Competitive Phase, Pre-Competitive 

  • Training competition intensity and pacing.
  • Training other competition details (terrain, nutrition, equipment).
  • Holding strength levels and plyometrics.

Competitive Phase, Tapering + Competition

  • Adjust volume and intensity during tapering.
  • Reach race day with peak of fitness, motivation, full energy, levels and wellness state.
  • Nutrition guidelines, pre and during race.

How it works

You buy the plan here in the webshop, and you will recieve an e-mail from us with further instructions.

The first thing you need to do is to install and Synk your Trainingpeaks app, and add (Arduua Head Coach) as your coach.

After that you have done that you would need to fill in your Health Declaration.

After that you have added as your coach, and filled in your Health Declaration it will take us round one week to create your plan, and to add it to your Trainingpeaks ccount.

Additional Services

Personal Coaching

Personal Coaching is NOT included in this plan, and if you are looking for that kind of service, we recommend you to sign up for one of our Coaching Services >> instead.

Video Meeting with a Coach

Video meeting is not included in this plan, but it is always possible to buy and book a Video Meeting with a Coach >> as an extra service, if you fell like you need to speak to a coach.


For any questions, please contact