10km Trail Training Plan
10km Trail Training Plan to get you moving like a mountain goat
12-Week Training Plan
A week-by-week training plan to teach you everything you need to know about 10km trail racing
3 Skill Levels
Beginner, intermediate and advanced level plans available as part of your 10km plan
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free and trail ready
Trail Running Technique
Includes: general running form, hill running technique, stair running skills, downhill running lessons
Strength Workouts
Twice weekly full body running-specific strength and stability workouts for trail agility
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance
Step by step guide on how to successfully run a 10km trail event
This program will teach you how to run a great 10km trail event, even if you haven’t run a step before.
In 12 weeks from now, you will feel more confident on trails, skipping down technical sections and powering up challenging climbs.
You will feel confident with your technical terrain trail skills!
The plan includes two full-body maintenance workouts per week, plus all the tools you need to keep you on track.
To give you an idea of what to expect, the beginner plan kicks off with a weekly volume of 13km (longest run in week 1 is 4km), the advanced plan starts with a total weekly volume of 31km (longest run in week 1 is 8km).
10km Trail Training Load
Intensity
3 / 5
Strength – 2 sessions per week
3 / 5
Endurance – Long run approx 10km
2 / 5
Training Load – 5 hours per week
2 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
“When I joined my average pace for a 5km race was 6:53 min/km with elevation gain of 53m…
I recently did the 50km Coastal Ascent and my average pace was 6:55 min/km with elevation gain of 1454m.
Not bad I reckon! So, thanks again for your plans! ”
Nick Theile
Frequently asked questions
Is this program suitable for a beginner?
The beginner level of this 21km plan is suitable for someone who has been running consistently for 3 -4 months and is comfortable running 8km – 10km regularly without injuries. You may be completely new to trail running and not used to running on hilly or technical terrain.
Can you help me train when I'm injured?
Probably, depending on your injury.rnWe are very sorry to hear you are injured. We know how difficult that can be.rnrnIf you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE.rnrnIt will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program (url) or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks if you are training for a specific event.rnrnWe recommend that you start with a weekly volume that your body is currently able to cope with, which might mean starting on the beginner level before moving to intermediate a few weeks later.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
