8-Week Programme
Trail running is a completely different skill to road running. Technical terrain, elevation, and unpredictable footing demand a new approach to training and pacing.
Forget pace — run by effort. On trails, your GPS means nothing. Learn to run by feel using Rate of Perceived Exertion (RPE 1–10).
This plan builds trail-specific fitness over 8 weeks and prepares you for your first trail race or long day in the mountains.
| Week | Tue | Thu | Sat | Sun — Long Trail |
|---|---|---|---|---|
| 01First trail steps | 4 mi road easy | 4 mi trail easy — focus on footwork | 3 mi easy + strength | 6 mi trail easy, any terrain |
| 02Add some hills | 4 mi road easy | 5 mi trail with 500ft gain — power hike ups | 3 mi easy + strength | 8 mi trail with hills |
| 03Technical focus | 5 mi road easy | 5 mi technical trail — slow down on rocky sections | 3 mi easy + strength | 9 mi trail mixed terrain |
| 04Recovery | 3 mi road easy | 4 mi easy trail | Rest | 6 mi easy trail |
| Week | Tue | Thu | Sat | Sun — Long Trail |
|---|---|---|---|---|
| 05Vert day intro | 5 mi road easy | Vert day: 6 mi with 1,000ft gain — run/hike all ups | 4 mi easy + strength | 11 mi trail mixed |
| 06Back-to-backs | 5 mi road easy | 7 mi trail with 800ft gain | 5 mi trail easy — tired legs practice | 12 mi trail |
| 07Big vert day | 5 mi road easy | Vert day: 7 mi with 1,500ft gain | 4 mi easy + strength | 14 mi trail longest run |
| 08Trail race / test | 4 mi easy | 3 mi easy shakeout | Rest | 🏔️ Trail race or 10 mi hard effort |