Beginner Trail Running
Designed for runners who are new to trail running or structured training, and want to build a strong, confident foundation.
Training Plan Overview
Meet Your Coach
Plan Description
Built specifically for beginners, this plan emphasizes gradual progression and sustainable training habits. Over ten weeks, you’ll follow a clear, approachable structure that introduces trail-specific running volume, basic strength work, and mobility while prioritizing recovery and injury prevention. No prior running background is required—this program meets you where you are and builds from there.
Sample Week
- Rest Day
- Tissue Readiness (Optional): Isometric Knee Calf Raise, Isometric Bent Knee Calf Raise, and Split Squat Isometric Hold
- Warm Up: Ankle Circles, Hip Leg Swings, Torsa Rotations, Mini Calf Raises, Standing Hip Hinge, Marching High Knees, Brisk Walk
- Easy Run: 30-45 minutes easy on flatter or rolling terrain at a RPE of 3-4. 4-5x10-15s strides as we have been!
- Rest Day
- Tissue Readiness (Optional): Isometric Knee Calf Raise, Isometric Bent Knee Calf Raise, and Split Squat Isometric Hold
- Warm Up: Ankle Circles, Hip Leg Swings, Torsa Rotations, Mini Calf Raises, Standing Hip Hinge, Marching High Knees, Brisk Walk
- Easy Run: 40-50 minutes easy on flatter or rolling terrain. Option to progress in effort from RPE 3-5 through the back half of the run.
- Rest Day
- Tissue Readiness (Optional): Isometric Knee Calf Raise, Isometric Bent Knee Calf Raise, and Split Squat Isometric Hold
- Warm Up: Ankle Circles, Hip Leg Swings, Torsa Rotations, Mini Calf Raises, Standing Hip Hinge, Marching High Knees, Brisk Walk
- Easy Run: 55-70 minutes easy! RPE 3-4. Trail/steeper terrain is best! If we've been feeling good downhill, option to include 2x4-6 minute downhill stretches where we stay more intentional/focused/engaged! Similar idea to last week's downhill intervals!
- Active Recovery or Rest: Hike/bike/ski/other low impact aerobic time or rest! Flex day is the same as last week!
Get Started with
Beginner Trail Running
Frequently Asked Questions
All of our training plans are hosted through the platform TrainingPeaks. Upon purchasing one of our plans, you’ll create an account with TrainingPeaks and access the plan via desktop or mobile app.
With our training plans, you get access for life. This means that you can use the training plan for as many cycles as you wish, year after year.
This varies between plans but it is often recommended that you have access to a gym.
Of course! Plenty of our athletes live nowhere near mountains. We make a point of giving a variety of training options in each of our plans.
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