Free 30 km trail plan: 1,000 m D+ in 12 weeks

20 min easy to the bottom of an 8–12% climb, then 6 × 1'30 uphill at 88–93% of max heart rate, jogging or walking back down as recovery. 10 min cool-down. Heart rate lags on short efforts: aim for the top of the range by the end of each rep, and keep the last rep as good as the first.

30 min, at home, no equipment. 3 rounds of: 12 step-ups per leg onto a chair or a sturdy step, 10 split squats per leg, 15 slow calf raises on a step (3 seconds down), 30 s single-leg balance per leg with eyes closed, 30 s side plank per side. Quads take the hit on descents and ankles on rough ground: this is cheap insurance.

45 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences.

40 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences. Finish with 6 × 20" strides, walking back.

1h15 on trails with about 300 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes.

20 min easy, then 2 × (8 × 30" fast / 30" jog), 3 min easy between sets, 10 min cool-down. Fast = 95–100% of VMA, jog = 60%. Flat ground or a track.

30 min, at home, no equipment. 3 rounds of: 12 step-ups per leg onto a chair or a sturdy step, 10 split squats per leg, 15 slow calf raises on a step (3 seconds down), 30 s single-leg balance per leg with eyes closed, 30 s side plank per side. Quads take the hit on descents and ankles on rough ground: this is cheap insurance.

50 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences.

20 min easy to a technical descent (roots, rocks, 10–20%). 6 × 1' downhill at a controlled effort (RPE 5/10), hiking back up as recovery. Quick, short steps, eyes 3–4 metres ahead, arms wide for balance, feet landing under your hips. Speed comes later: today is about feet you trust. 10 min easy to finish.

1h25 on trails with about 400 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes.

20 min easy to the bottom of an 8–12% climb, then 8 × 1'30 uphill at 88–93% of max heart rate, jogging or walking back down as recovery. 10 min cool-down. Heart rate lags on short efforts: aim for the top of the range by the end of each rep, and keep the last rep as good as the first.

30 min, at home, no equipment. 3 rounds of: 12 step-ups per leg onto a chair or a sturdy step, 10 split squats per leg, 15 slow calf raises on a step (3 seconds down), 30 s single-leg balance per leg with eyes closed, 30 s side plank per side. Quads take the hit on descents and ankles on rough ground: this is cheap insurance.

15 min easy, 3 × 8' at 82–87% of VMA (comfortably hard, a few words at a time) with 2 min easy between, 10 min cool-down.

45 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences. Finish with 6 × 20" strides, walking back.

1h40 on trails with about 500 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes. Bring your poles and use them on every long climb.

40 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences. Finish with 6 × 20" strides, walking back.

20 min, at home, no equipment. 3 rounds of: 12 step-ups per leg onto a chair or a sturdy step, 10 split squats per leg, 15 slow calf raises on a step (3 seconds down), 30 s single-leg balance per leg with eyes closed, 30 s side plank per side. Quads take the hit on descents and ankles on rough ground: this is cheap insurance.

20 min easy to the bottom of an 8–12% climb, then 6 × 1' uphill at 88–93% of max heart rate, jogging or walking back down as recovery. 10 min cool-down. Heart rate lags on short efforts: aim for the top of the range by the end of each rep, and keep the last rep as good as the first.

40 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences.

1h15 on trails with about 350 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes.

20 min easy to the bottom of an 8–12% climb, then 8 × 2' uphill at 90–95% of max heart rate, jogging or walking back down as recovery. 10 min cool-down. Heart rate lags on short efforts: aim for the top of the range by the end of each rep, and keep the last rep as good as the first.

30 min. 3 rounds of: 8 slow single-leg squats off a step per leg (5 seconds down: this is what descents do to your quads), 12 jumping step-ups per leg, 20 single-leg calf raises per leg, 10 single-leg deadlifts per leg, 45 s plank. Only 2 rounds in a lighter week.

50 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences.

20 min easy to a technical descent (roots, rocks, 10–20%). 8 × 1' downhill at a controlled effort (RPE 5/10), hiking back up as recovery. Quick, short steps, eyes 3–4 metres ahead, arms wide for balance, feet landing under your hips. Speed comes later: today is about feet you trust. 10 min easy to finish.

1h50 on trails with about 600 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes.

20 min easy, then 3 × 8' climbing steadily at 82–87% of max heart rate on a long, runnable climb (5–10%). Walk or jog down as recovery. 10 min cool-down. Hike if the grade forces you to, but keep the heart rate in range.

30 min. 3 rounds of: 8 slow single-leg squats off a step per leg (5 seconds down: this is what descents do to your quads), 12 jumping step-ups per leg, 20 single-leg calf raises per leg, 10 single-leg deadlifts per leg, 45 s plank. Only 2 rounds in a lighter week.

20 min easy, 6 × 3' at 90–95% of VMA with 2' jog recovery, 10 min cool-down. On the flat: the higher the ceiling, the easier every climb feels.

45 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences. Finish with 6 × 20" strides, walking back.

2h on trails with about 700 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes. Bring your poles and use them on every long climb.

20 min easy to the bottom of an 8–12% climb, then 10 × 2' uphill at 90–95% of max heart rate, jogging or walking back down as recovery. 10 min cool-down. Heart rate lags on short efforts: aim for the top of the range by the end of each rep, and keep the last rep as good as the first.

30 min. 3 rounds of: 8 slow single-leg squats off a step per leg (5 seconds down: this is what descents do to your quads), 12 jumping step-ups per leg, 20 single-leg calf raises per leg, 10 single-leg deadlifts per leg, 45 s plank. Only 2 rounds in a lighter week.

15 min easy, 2 × 12' at 82–87% of VMA (comfortably hard, a few words at a time) with 2 min easy between, 10 min cool-down.

15 min easy, then 5 × 6' power hiking up the steepest climb you have (15% and more), with poles, at 75–85% of max heart rate. Short steps, push down hard on the poles, and run the flatter bits. Easy descent between reps. This is how most people climb on race day: it deserves practice.

2h15 on trails with about 800 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes.

45 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences. Finish with 6 × 20" strides, walking back.

20 min. 3 rounds of: 8 slow single-leg squats off a step per leg (5 seconds down: this is what descents do to your quads), 12 jumping step-ups per leg, 20 single-leg calf raises per leg, 10 single-leg deadlifts per leg, 45 s plank. Only 2 rounds in a lighter week.

20 min easy, then 2 × 8' climbing steadily at 82–87% of max heart rate on a long, runnable climb (5–10%). Walk or jog down as recovery. 10 min cool-down. Hike if the grade forces you to, but keep the heart rate in range.

40 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences.

1h30 on trails with about 500 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes.

20 min easy, then 3 × 10' climbing steadily at 82–87% of max heart rate on a long, runnable climb (5–10%). Walk or jog down as recovery. 10 min cool-down. Hike if the grade forces you to, but keep the heart rate in range.

30 min. 3 rounds of: 8 slow single-leg squats off a step per leg (5 seconds down: this is what descents do to your quads), 12 jumping step-ups per leg, 20 single-leg calf raises per leg, 10 single-leg deadlifts per leg, 45 s plank. Only 2 rounds in a lighter week.

20 min easy, then 2 × (10 × 30" fast / 30" jog), 3 min easy between sets, 10 min cool-down. Fast = 95–100% of VMA, jog = 60%. Flat ground or a track.

15 min easy, then 5 × 6' power hiking up the steepest climb you have (15% and more), with poles, at 75–85% of max heart rate. Short steps, push down hard on the poles, and run the flatter bits. Easy descent between reps. This is how most people climb on race day: it deserves practice.

2h30 on trails with about 1,000 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes. Bring your poles and use them on every long climb. Run the last 30 min at race effort (75–82% of max heart rate).

20 min easy to the bottom of an 8–12% climb, then 8 × 2'30 uphill at 90–95% of max heart rate, jogging or walking back down as recovery. 10 min cool-down. Heart rate lags on short efforts: aim for the top of the range by the end of each rep, and keep the last rep as good as the first.

30 min. 3 rounds of: 8 slow single-leg squats off a step per leg (5 seconds down: this is what descents do to your quads), 12 jumping step-ups per leg, 20 single-leg calf raises per leg, 10 single-leg deadlifts per leg, 45 s plank. Only 2 rounds in a lighter week.

15 min easy, 2 × 12' at 82–87% of VMA (comfortably hard, a few words at a time) with 2 min easy between, 10 min cool-down.

20 min easy to a technical descent (roots, rocks, 10–20%). 8 × 1'15 downhill at a controlled effort (RPE 5/10), hiking back up as recovery. Quick, short steps, eyes 3–4 metres ahead, arms wide for balance, feet landing under your hips. Speed comes later: today is about feet you trust. 10 min easy to finish.

2h15 on trails with about 900 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes. Wear what you will race in, carry the same pack and eat the same food: nothing new on race day.

20 min easy to the bottom of an 8–12% climb, then 6 × 2' uphill at 90–95% of max heart rate, jogging or walking back down as recovery. 10 min cool-down. Heart rate lags on short efforts: aim for the top of the range by the end of each rep, and keep the last rep as good as the first.

20 min of mobility: ankle circles and calf stretches, hip openers, 2 × 30 s single-leg balance per leg. Nothing that leaves you sore before the race.

45 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences.

40 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences. Finish with 6 × 20" strides, walking back.

1h30 on trails with about 500 m D+, at 65–75% of max heart rate. Run the flats and gentle climbs, power-hike anything steeper than 15%, and practise eating every 30–40 minutes.

20 min easy, then 2 × 6' climbing steadily at 82–87% of max heart rate on a long, runnable climb (5–10%). Walk or jog down as recovery. 10 min cool-down. Hike if the grade forces you to, but keep the heart rate in range.

35 min easy on flat or rolling ground, 62–70% of VMA. You should be able to talk in full sentences. Finish with 6 × 20" strides, walking back.

20 min very easy with 4 short strides. Check your gear, pin your bib, go to bed early.

30 km, about 1,000 m D+. Start slower than feels right: climbs at 75–82% of max heart rate, eat and drink from the first hour, and save your legs for the last descents.