Trail Running Training Plan: 12-Week Schedule
This basic trail running training plan contains 12 weeks, 1–3 sessions a week and a longest session of 2 hours. Hill runs and long trail sessions appear in the table below. Or let SportPlan build it around your schedule and race date.
12 weeks · 0.3–3.8 hours a week · 1–3 sessions per week · longest session 120 min
Take this goal into the plan builder and choose the schedule that fits your week.
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Week-by-week schedule
| Week | Phase | Sessions | Weekly total |
|---|---|---|---|
| Week 1 | Base |
| 155 min · 3 sessions |
| Week 2 | Base |
| 110 min · 2 sessions |
| Week 3 | Base |
| 135 min · 3 sessions |
| Week 4 | Build |
| 200 min · 3 sessions |
| Week 5 | Build |
| 180 min · 3 sessions |
| Week 6 | Build |
| 135 min · 3 sessions |
| Week 7 | Build |
| 230 min · 3 sessions |
| Week 8 | Specific |
| 230 min · 3 sessions |
| Week 9 | Specific |
| 140 min · 2 sessions |
| Week 10 | Specific |
| 130 min · 2 sessions |
| Week 11 | Taper |
| 90 min · 2 sessions |
| Week 12 | Taper |
| 20 min · 1 sessions |
Take this goal into the plan builder and choose the schedule that fits your week.
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Questions about this schedule
How long is this schedule?
The complete schedule contains 12 weeks.
How many sessions are scheduled each week?
The schedule contains 1–3 sessions per week, counting every listed session, including strength and mobility when present.
How long is the longest session?
The longest scheduled training session is 120 minutes. Race day has no estimated duration in this table.
What do the final weeks contain?
The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.
Choose your week count
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By sport and distance
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Calculators and race calendars
Choose a plan by level
This is a general template, not medical advice; check with a doctor before you start a new training load.