21km Trail Training Plan
What's in the 21k Trail plan?
12 Week Plan
A week-by-week training plan to get you in peak shape for race day
3 Difficulty Levels
Beginner, intermediate and advanced level plans available.
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free
Running Technique
Includes: general running form, hill running technique, stair running skills, how to use poles efficiently
Strength Workouts
Twice weekly full body running-specific strength and stability workouts
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance.
Turn Up to your 21km Trail Event prepared
Trail running events are some of the most exhilarating experiences for runners, offering stunning scenery, challenging trails, and an electric atmosphere.
Preparing for a 21km trail run can be both exciting and demanding. To ensure you train smart and stay injury-free, we’ve developed a tailored training plan specifically for 21km trail events.
Many runners dive into training with enthusiasm but risk overdoing it, undertraining, or peaking too soon. To strike the perfect balance, a well-structured plan is essential.
This plan is carefully designed to guide your progression in volume, elevation, and intensity, helping you achieve your personal best on race day!
21km Trail Training Load
Intensity
3 / 5
Strength
3 / 5
Endurance
2 / 5
Training Load
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
