20 km Trail Training Program


This long distance trail running program will help you prepare for a 20 km off-road race in 12-weeks’ time.



This training program is for someone who has been running for at least 12 months and currently doing 35km (21miles) per week.
The focus of the program is to prepare you for the
rigours of off-road racing in terms of cardiovascular fitness, strength and even performance should you want to be competitive at the top of the field or in your age group.
Training pace suggestions are provided for 50min, 52min, 54min as well as 57min 10 km road goals, but of course trail runs are too diverse for pace predictions!
The program is distance based but could well be adapted to be a more time-based schedule depending on ability.
Basic heart rate parameters are offered for those dabbling with a heart rate monitor.
You will be required to do five to six running sessions per week.
The program includes a basic strength as well as a stretching routine.


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