Training schedule for a half marathon trail run

Here is a 10-week training plan to prepare you for a half marathon trail run (13.1 miles). This plan is designed for runners with some basic fitness. If you are completely new to trail running, it is recommended to start with a shorter program and gradually work your way up to a half marathon.

Week 1-2: Building the base

• Monday: 30 minutes easy jog
• Wednesday: 30 minutes easy jogging
• Friday: 30 minutes easy jog
• Sunday: 45 minutes easy jogging

Week 3-4: Increasing duration

• Monday: 40 minutes easy jogging
• Wednesday: 40 minutes of easy jogging
• Friday: 40 minutes easy jogging
• Sunday: 60 minutes easy jogging

Week 5-6: Adding Intensity

• Monday: 45 minutes easy jog with hill training
• Wednesday: 45 minutes easy jog with hill training
• Friday: 50 minutes easy jogging with hill training
• Sunday: 75 minutes of easy jogging on trails with elevation changes

Week 7-8: Increase the distance

• Monday: 50 minutes easy jogging on trails
• Wednesday: 55 minutes easy jogging on trails
• Friday: 60 minutes easy jogging on trails
• Sunday: 90 minutes of easy jogging on trails with elevation changes

Week 9: Final preparation

• Monday: 45 minutes easy jogging
• Wednesday: 45 minutes of easy jogging
• Friday: 45 minutes easy jogging

Week 10: Competition week

• Monday: 30 minutes easy jog
• Wednesday: 30 minutes easy jogging
• Sunday: Trailrun half marathon (21.1 km)

Make sure you always start with a warm-up and end with a cool-down. Listen to your body, and if you experience injuries or fatigue, adjust your schedule and give yourself time to recover. Hydrate well and enjoy your trail running adventure!