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There should be a half marathon trail running article

Adjustments:

• Make sure you do your long run on trails
• make sure you don’t skip the hill run workouts during the intense run days
• Absolutely do strength training
• Pacing will have to be more by feel than pace

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While completing a 10k race is a terrific accomplishment, some runners want the additional challenge of doing a 10k on on off-road trails. Training for your first trail race can be very rewarding, as it will push you to adapt to the unpredictable challenges of nature's varied terrain, including steep elevations and diverse environments. Trail races test not just your physical stamina but also demand strong mental fortitude and the ability to adjust to changing conditions.

This article contains some practical tips and strategies for training for and racing on trails, as well as a basic 10k trail run training plan you can use to get ready for your race.

You can absolutely use our free plan below to get ready for your race, but if you want a training plan that's personalized to your own skill level and goals, check out our MOTTIV training app and train for a race for free!  The app adjusts every single workout to your body so your workouts are your own.

What You'll Learn

In this article, we'll cover the following concepts and provide several training and racing tips for trail running:

• The primary differences between traditional road races and trail races.
• The unique skills and strengths you will need to handle different terrains and elevations.
• How to adjust your 10k training plan to best prepare you for a race on the trails.
• How to choose the right gear, such as trail shoes and hydration packs, for trail running.
• The basics of a nutrition plan that fits the unique needs of trail racing.

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Road Races vs. Trail Runs

In order to train effectively for a 10k race on trails, it's important to understand the key differences between races completed on roads and those off-road. This knowledge will allow you to customize an effective training plan for your first half marathon.

Different Surfaces and Terrain

Perhaps the most obvious difference is the terrain: runners in a trail race will encounter a variety of surfaces like dirt paths, rocky stretches, and muddy trails. This variance in terrain tests your physical agility and endurance, engaging you in a more dynamic running experience.

Each step on a trail requires careful navigation and quick adjustment, which creates biomechanical strains that road running does not. The unpredictability of trails means your training plan should include practice on every possible surface you might encounter.

More Challenging Elevation

Compared to most road races, half marathon trail runs tend to have more hills and overall elevation change. While running races on roads are often designed to be fast courses, trail events are often designed with the goal of being challenging. Expect lots of ups and downs on varied surfaces, with plenty of obstacles to navigate.

A good trail race training plan should include plenty of hills so that you can not only practice the mechanics of running uphill and downhill, but also learn to pace yourself smartly and manage your energy well, allowing you to run faster overall.

Fewer Runners, Less Support

The atmosphere of a trail race can differ vastly from the crowded, high-energy environment of a road race. For the most part, trail races tend to have fewer runners. Trail races, with their more intimate setting, offer a unique, often solitary running experience that can be both meditative and challenging.

The smaller number of participants and the limited support along the course means you'll need to be more self-sufficient and mentally tough. Prepare to face long stretches alone, manage your hydration and nutrition really well, and navigate the course without the constant presence of spectators and aid stations.

Skills Unique to Trail Running

The transition from road running to trail running does require different skills and focuses. Generally, the same training principles apply to races on the road and trail races: do most of your training at an easy, aerobic running pace, with some fast running mixed in. However, if you're going off-road, there are some specific skills you'll need to really hone in order to be ready to run a 10k on the trails.

Technical Skills

Trail running requires agility, balance, and mental focus to navigate uneven terrain and obstacles. To develop better technical skills, there's really no shortcut.  You need to log lots of miles on varied trails, practicing adjustments to your stride, pace, and balance. Additionally, weight room drills that improve agility, balance, and reaction time can boost confidence and performance on the trails.

Hill Running

To prepare for a trail 10k, there's no doubt about it:  hill training is essential.

Incorporate hill repeats into 1–2 runs per week and plan long runs with significant elevation gain. Strengthen your legs, core, and upper body in the gym, and practice downhill running to master techniques like leaning in, shorter strides, and core engagement. Learn to alternate running and hiking on steep inclines to conserve energy and reduce injury risk—practice transitioning efficiently during training.

Stabilization

Trail running’s uneven terrain requires strong stabilization, biomechanical efficiency, and proprioception to maintain your balance and momentum. Incorporate core strength, balance, and flexibility exercises like plyometrics, yoga, and stability ball workouts to your routine in order to improve form and reduce injury risk. Mental focus and adaptability are also really important for success on challenging trails.

Adapting 10k Training for a Trail Run

While the foundational elements of distance running training remain the same, the specifics of trail running will dictate some changes.

Do More Runs on Soft Surfaces

For trail race prep, shift multiple runs each week to trails or soft surfaces. This builds physical strength, technical skills, and mental readiness for varied terrain. Include both long runs and shorter, technical sessions to experience diverse trail conditions and boost versatility. If you have access to trails, explore new routes regularly.

The bonus of devoting more of your training time to trail running is the overall benefit to your body. Soft surface running can reduce the impact on your joints and muscles, promoting recovery and reducing the risk of injury.

For this reason, in the MOTTIV training app, we suggest that most runners complete their long, easy runs on soft surfaces, whether they are training for their first trail marathon or aiming for a 10k race on roads.

Focus On Effort, Not Pace

Trail running shifts the focus from pace to effort, as varying surfaces and elevations make consistent pacing impractical. Instead, train and race by feel, tuning into your breathing, fatigue, and energy levels to adjust intensity. Practicing steady effort on varied terrain improves body awareness, enhances pacing skills, and makes for a more enjoyable and successful trail running experience. Plus, learning to run by feel can even improve your pacing on roads.

Spend More Time Focused on Strength

Strength training takes on increased importance in trail running due to the sport's physical demands, including navigating uneven terrain and tackling steep inclines. A comprehensive strength training program should target the muscles most used in trail running, including the calves, quads, hamstrings, glutes, and core.

Exercises such as squats, lunges, deadlifts, and plyometric drills can build the power and endurance needed for effective hill running. Core strengthening exercises, including planks, side planks, and rotational movements, enhance stability and balance on technical trails. Incorporating strength training into your weekly routine not only prepares your body for the rigors of trail running but also helps prevent injuries by improving muscle balance, joint stability, running economy, and overall durability.

Plan For Your First Trail Race

Preparing for a trail half marathon involves more than just adjusting the focus of your training plan, however. You should also spend some time figuring out your equipment and nutrition, as both have increased importance on the trails.

Dial In Your Equipment

Selecting the right equipment is crucial for trail running, where the terrain and conditions can vary dramatically.

• Trail shoes are designed with rugged soles for better grip on uneven surfaces (like rocks and roots.) But because trails can vary quite a bit, pick trail shoes that ave features to match the type of trail surface and weather conditions you'll run in.
• A hydration pack allows you to carry water and nutrition on longer runs where aid stations may be sparse. It should fit snugly but comfortably, with a bit of of space for essential items like nutrition, a first aid kit, and a phone.

Test Your Nutrition

Nutrition plays a pivotal role in trail running, where the duration and intensity of runs can deplete energy reserves quickly. With fewer aid stations on trail courses, carrying and managing your nutrition becomes a personal responsibility. During training, experiment with different types of nutrition, including gels, chews, bars, and even real food, to find what works best for your body.

Pay attention to how different foods and fluids affect your energy levels, digestion, and overall comfort during long runs. Practice your nutrition strategy on long training runs to simulate race conditions, ensuring you know how much to consume and when. Proper nutrition testing helps avoid gastrointestinal issues on race day and ensures you have the energy to finish strong.

10k Trail Race Training Plan

What Gear What Gear Do You Need to Train for a 10k?

There are two items that we recommend all runners have to prepare for a 10k: proper running shoes and a strap based heart rate monitor (specifically a chest strap or an upper-arm strap that will feed your heart rate data to a smartwatch like a Garmin).  

We do not recommend tracking your heart rate using a watch exclusively (most watches, including Apple Watches, can track your heart rate). Watches have been shown to be incorrect by as much as 30% because they jostle around on your arm with every foot strike on the ground. Heart rate straps are much more secure and provide a far more accurate number.

You don’t need anything to start besides a good pair of running shoes, so check out our guide to the best shoes for beginner runners.

Heart Rate Training Zones for Running

Our training plans are based on a pyramidal model of training (similar to terms you may have heard such as polarized training, 80/20 running, and the Maffetone Method, but with improvements) where 70-80% of the training is done at low intensity, in heart rate zones 1 and 2.

Studies have shown that all athletes will perform better when performing the bulk of their training at a low intensity. It may be difficult to run in Zone 2 at first, and you may need to switch between walking and running to keep your heart rate under your personal cap, but you'll have much better results in the long run if you stick with it and train at a low intensity.

(And it won't take long before you don't need to walk anymore, but can still keep your HR under your Z2 cap.)

Low intensity running should always be dictated by heart rate, and never pace.

Low Intensity Running

If you want to diver further into what HR zone training is all about, here’s an article that goes into great detail on heart rate training zones and why we use them.

You can also calculate your heart rate training zones with this calculator.

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10k Training Paces

While we just talked about doing most of your training at a low, Zone 2 pace, your interval running workouts, also known as “speed work”, should be done using pace as opposed to heart rate. Pace is better than heart rate for intense runs because heart rate will lag by 60-120 seconds while your running pace is instant.

Use this calculator to calculate your run training pace per mile and kilometer (note this is different than the pace you'll run in the race itself).

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10k Race Pace

Workouts in a good training plan will also have race pace intervals where you’ll develop the ability to run fast without getting tired. You can use the calculator below to calculate your approximate 10k race pace for these intervals.

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What to Eat When Training for a 10k Race

What you eat before running, during your training runs, during your races, and what you take for hydration will make the workouts you perform far more effective. Physiologists we’ve worked with believe that proper nutrition and hydration can generate the same race results with half the training. This article discusses what to eat before your race, and this article explains what you should eat during your race.

Check out the example workout below from one of our marathon training plans. You can see that every workout in our app comes with personalized nutrition guidance for your pre and during workout nutrition to maximize the workout effectiveness.

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Rest & Recovery

Your training plan will have complete rest days. Also, every third or fourth week will be a rest week with reduced training hours. It’s critical that you take your off days to truly rest and recover. If you do a pile of heavy yard work, or spend the recovery days on your feet walking around a mall, you won’t be resting and you won’t actually be improving from your training.

Remember that WORKOUTS + REST = PROGRESS, so take rest days seriously to make sure you avoid overtraining and actually progress in your training.

Taper Week

‍The training plan will have a taper period in the week prior to race day where training volumes will be reduced by roughly 50-60%, while some intense bursts of speed will be maintained. This process will allow your body to flush out all the training fatigue, and have lots of energy in the race. Take the taper process seriously, resting and sleeping as much as possible during taper week.

Strength Training for Runners

Strength training also helps improve the health of runners by strengthening the bones and joints, which in turn helps to prevent injuries. Additionally, it helps to improve the overall health of the body, which is important for runners who want to maintain a high level of fitness.

One of the most concrete pieces of evidence of the benefits of strength training for runners is a meta-analysis published in the journal "Science Translational Medicine" in 2017 that looked at a broad sample of many studies and confirmed that strength training reduced the amount of energy required to swim, bike, or run. These improvements were seen in both beginners and advanced athletes.

Another commonly associated benefit of strength training is the reduced likelihood of injury. While this is difficult for researchers to study due to the many variables involved, coaches and physiotherapists often report observational evidence that strength training reduces the likelihood of injuries. However, a study published in 2018 found evidence that running reduces the likelihood of injury.

One piece of equipment that we particularly recommend for running strength training is the kettlebell. Kettlebells are inexpensive and the most versatile piece of equipment we’ve ever identified, making them the perfect addition to any runner's home gym.

Kettlebells are particularly effective for runners, who need to create stability in the body, because the center of mass in a kettlebell is off center from where you hold it. The nature of this design of a kettlebell requires you to stabilize your core and build stability with every strength movement you perform.

Additionally, most people find kettlebell training is a lot more fun than most forms of traditional strength training because they need to develop a lot of technique to handle the kettlebell.  Developing technique engages the brain and people find this surprisingly interesting.
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10k Trail Race Training Plan

The run training plans in our app (which the below plan is adapted from) are written by the excellent coaches at Run Free Training who know what it takes to help amateur athletes reach their goals.  While the coaches are elite runners themselves, they have a great understanding of how to create training plans that are time efficient and overcome the obstacles most age group runners face in their training.

Before we get into the plan itself, it's important to understand the types of workouts are that you'll be doing.

You'll see these types of workouts in the training plan:

Long Run (50mins - 105mins)

‍The most important run in a run training plan is the weekly long run that most runners do on the weekend when they have more time available. The long run is low intensity, building up gradually. This run will build endurance and teach your body to produce the energy necessary to complete the distance of your race.  You can learn all about the long run, how to execute it well, and what to eat before and during the long run in this article.

Interval Run (40-80mins)

‍The second most important run in a run training plan is a weekly interval run, which we call the “Intense Run” in our training plans. Most athletes do this run during the weekday.  The interval run will build your top end speed and be based on your run pace determined in the calculator above. You can learn all about how to execute an interval run, and what to eat before and during the workout to get the most out of it in this article here.

Tempo Run (45mins - 85mins)

The weekly tempo run (which we call the "Steady Run" in our plans) bridges the gap between the endurance you’ll build in the long run, and the speed you build in the interval run, it teaches you how to run fast without getting tired. Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article here.

Strength Workout (30 minutes)

Cross training with strength workouts is critical for athletes who don’t want to simply finish their race and want to finish feeling strong. Strength training for runners has been proven to improve race performances, and athletes tend to feel much better physically. We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read a full article about strength training for runners here.
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• Week 1. Begin 10k Training. (2:45-3:35hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (30-40mins): 
•     Warm Up. 5 minutes of easy jogging with 5 minutes of running drills. Include 5x50m strides building to Zone 4 RPE 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 5 minutes of easy jogging to cool down 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (50-70mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 5 times: 5 minutes running steady at tempo effort in Zone 3 with 1 minute easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (60-70mins):
•     Easy running at Zone 2 heart rate
• Week 2. Adapt to New Training Zones. (3:00-4:05hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (40-60mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at goal 10k race pace, 1.5 minutes easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (55-75mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 10 minutes running steady at tempo effort in Zone 3, 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (60-75mins):
•     Easy running at Zone 2 heart rate
• Week 3. Build Speed & Endurance. (3:30-4:20hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-70mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3-4 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace, 2.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (55-75mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat twice: 15 minutes running steady at tempo effort in Zone 3, 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (70-80mins):
•     Easy running at Zone 2 heart rate
• Week 4. Recovery Week. (3:00-4:05hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (50-70mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 15 times: 1 minute at fast Zone 5 pace with 1 minute easy jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (45-65mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat twice: 12 minutes running steady at tempo effort in Zone 3 with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (60-75mins):
•     Easy running at Zone 2 heart rate
• Week 5. Adapt to New Training Load. (3:40-4:40hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-80mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set 1. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery 
•     Main Set 2. Repeat 4 times: 400m at 5k pace with 1 minute easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (65-85mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 15 minutes running steady at tempo effort in Zone 3 with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (70-80mins):
•     Easy running at Zone 2 heart rate
• Week 6. Build Endurance & Speed. (3:40-4:40hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-80mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 2 kilometres at goal 10k race pace with 2.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (65-85mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat twice: 20 minutes running steady at tempo effort in Zone 3, 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (70-80mins):
•     Easy running at Zone 2 heart rate
• Week 7. Build Endurance & Speed. (3:50-4:55hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-80mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 12-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 400m at goal 5k race pace with 1.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (55-75mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 4 times: 12 minutes running steady at tempo effort in Zone 3 with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (90-105mins):
•     Easy running at Zone 2 heart rate
• Week 8. Recovery Week. (3:00-4:05hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (45-65mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 10 times: 1 minute uphill Zone 5 effort with an easy walk/jog down the hill to recover
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (50-70mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 8 minutes running steady at tempo effort in Zone 3 with 2 minutes easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (60-75mins):
•     Easy running at Zone 2 heart rate
• Week 9. Adapt to New Training Load. (3:30-4:35hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-80mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (65-85mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 15 minutes at a fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (60-75mins):
•     Easy running at Zone 2 heart rate
• Week 10. Peak 10k Training. (3:20-4:25hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (40-60mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 10 times: 1k at goal 10k race pace with 1.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (50-70mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at a fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (85-100mins):
•     Easy running at Zone 2 heart rate
• Week 11. Final Peak 10k Training Week. (4:05-5:15hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (60-75mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (70-90mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at a fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Rest Day 
•     Take the day off and rest up for the training to come
•   Saturday. Strength Workout. (25-35mins): 
•     25-35 minutes of run specific strength training
•   Sunday. Long Run. (90-105mins):
•     Easy running at Zone 2 heart rate
• Week 12. Taper Week. (2:05-2:45hrs):
•   Monday. Rest Day
•     Take the day off and rest up for the training to come
•   Tuesday. Intense Run. (40-60mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at goal 10k race pace with 2.5 minutes easy jogging/walking recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Wednesday. Rest Day
•     Take the day off and rest up for the training to come
•   Thursday. Steady Run. (60-80mins):
•     Warm Up. 10-20 minutes of easy jogging in Zone 2 with 5 minutes of running drills Include 5x15 seconds strides at Zone 4 RPE 
•     Main Set. Repeat 3 times: 12 minutes at a fast Zone 4 tempo effort 1 minute easy jogging/walking recovery 
•     Cool Down. 10-20 minutes of easy jogging in Zone 2 
•   Friday. Easy Run (15mins): 
•     Run for 15 minutes at an easy effort except for a few race priming efforts
•     Priming Efforts. Repeat 3 times: 1 minute at race effort, taking whatever rest you need between efforts to feel totally recovered
•   Saturday. Easy Run. (10mins):
•     Easy running at to prepare for race day 
•   Sunday. Race Day!!
•     You’re ready to nail this 10k!!

Wrap-Up

Training for your first trail 10k extends beyond physical preparation, offering a chance to explore the beauty of nature, challenge your limits, and discover a new dimension of running. By adapting your training to the unique demands of trail running, focusing on technical skills, strength, and endurance, and carefully planning your equipment and nutrition, you're setting yourself up for a successful and memorable race. Embrace the adventure, respect the trail, and enjoy every moment of your first trail race.

And if you want a training plan for this race and countless other types of endurance races, give the MOTTIV training plan a shot. You can train for free, with personalized workouts that are designed for ordinary people to accomplish extraordinary things!