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Trail Half Marathon - 30km Race Distance - 8 Week Training Plan Advanced

Browse More Plans

Trail Half Marathon - 30km Race Distance - 8 Week Training Plan Advanced

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Doug Stewart

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

A dedicated 8 week plan tailored for the unique demands of trail half marathons - up to 30km distance, written by an experienced trail running Coach and Mountain Runner, and ultra runner who has completed many of the hardest mountain races including Trofeo Kima, Tromso Skyrace, Glen Coe Skyline and UTMB.

Excellent for experienced road runners transitioning to trail. It is an advanced plan with double training days, perfect for those that enjoy a morning and evening run and looking for a higher volume of running.

It is 8 weeks long and features 2 or 3 build weeks followed by a recovery week and a two week taper.
Designed for trail races for events up to c.30km distance on trails and for athletes that are comfortable running for c. 2 hours. Great for those transitioning from road half and full marathons to trail with specific off road workouts.

Requires access to hills or a treadmill for certain workouts and a HR monitor.
Time based rather than distance.

Race day advice provided throughout the plan with downloadable guides.

How it Works

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Training Plan Sample Week

Sample Workouts - Week 500
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

60 Min Recovery Run

Run01:00:0040 TSSStructured Workout
60 Minute Recovery Run

HR Zone 1 for 60 Minutes
Details
Tuesday

60 Min Recovery Run

Run01:00:0040 TSSStructured Workout
60 Minute Recovery Run

HR Zone 1 for 60 Minutes
Details

Danish Intervals

Run01:00:0079 TSSStructured Workout
WU:
15 mins as usual

MS:
5 Rounds of:
5 x (10s Sprint, 20s Hard Running, 30s Steady), Rest 3min

So to do these:

10s Sprint - flat out, as hard as you can go

20s Hard Running - this is your race pace for 3-5km event. It's a high intensity effort

30s Easy Running - jogging to partially recover

Repeat 5 times - so 5 mins total time
At the correct intensity if hating my by rep 2 or 3 of the 1st block!

Rest 3 minutes and then go again.

CD:
easy jog to make it up to 60 mins
Details
Wednesday

60 Min Recovery Run

Run01:00:0040 TSSStructured Workout
60 Minute Recovery Run

HR Zone 1 for 60 Minutes
Details

Zone 2 with some Running Strides

Run01:05:0062 TSSStructured Workout
A steady run in HR Zone 2, then 20 second strides.

This article from Runners World provides details on Running Strides
https://www.runnersworld.com/training/a20803505/how-to-run-strides/#:~:text=In%20layman's%20terms%2C%20running%20strides,any%20speed%20and%20any%20distance.%5D
Details
Thursday

Downhill Technique

Run01:20:00
Wear some mountain biking gloves if rocky. Think about foot placement. Landing lightly on mid to fore foot and not breaking.
By redoing the section multiple times (e.g. always starting for the same point) then you will be very familiar with the top section.


WU:
15 mins as usual - ensure finishing at top of technical descent

MS:
20 seconds descending. Walk back up
40 seconds descending. Walk back up
80 seconds descending. Walk back up.
160 seconds descending. Walk back up.
240 seconds descending. Walk back up.
240 seconds descending.

CD: Easy jog home
Details
Friday

No Planned Workouts

No content
No detail
Saturday

Endurance Run

Run02:00:00117 TSSStructured Workout
Endurance Run

Steady run - aim for HR Zone 1 to Zone 2

Calculate ascent per km/mile and try to replicate as per the race.
For example if doing a 50km race with 2500m of ascent then aim for 50m of ascent per km.
50km x 50m = 2500m of total ascent.
Details
Sunday

60 Min Recovery Run

Run01:00:0040 TSSStructured Workout
60 Minute Recovery Run

HR Zone 1 for 60 Minutes
Details

Wednesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
06:59:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Run Run
06:59:00 02:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Doug Stewart

TMR Coaching

TMR Coaching are here to help you reach your goals in endurance events. We offer bespoke coaching packages and training plans for some of the toughest events on the planet.

Coaching for:

  • Ultra running
  • Mountain & sky running
  • Endurance and extreme triathlon

Services:

  • Specialised running and triathlon training plans
  • Performance analysis making use of latest technologies (WKO5, Best Bike Split, Running Power Meters)
  • Strength & conditioning
  • Mental training and race planning
View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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