Trail · Beginner
20 km trail plan: 10 weeks of training
A 10-week plan for a 20 km trail with 800 m of elevation gain. Level: beginner, 3 sessions a week.
- Duration
- 10 weeks
- Sessions / week
- 3
- Peak volume
- 34 km
- Longest run
- 16 km
- Goal
- Finish
On trails, elevation and terrain matter as much as distance. These plans focus on endurance, long runs measured in time on feet and strength work, with a two-week taper.
Do your long runs on terrain close to the race course, and practise power-hiking on steep climbs.
Weekly volume
Plan phases
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Peak phase: volume and intensity at their highest. Look after your sleep and nutrition — this is where months of training come together.
Taper: volume gradually drops so you arrive fresh on race day. Resist the urge to do more — fatigue fades, form rises.
The plan week by week
Week 1Base27 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Long run8 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.
Week 2Base27 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Long run8.5 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.5 km.
Week 3Base28 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Long run9.3 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 9.3 km.
Week 4BaseRecovery23 km
Recovery week (volume –25%): locking in the adaptations. Don't compensate by running faster — recovery is training in its own right.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Long run8 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 8.0 km.
Week 5Build29 km
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Easy run70 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 70 min.
Tempo / threshold60 min · Zone 4
Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.
Long run11 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 11.0 km.
Week 6Build30 km
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Easy run70 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 70 min.
Tempo / threshold60 min · Zone 4
Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.
Long run12.1 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 12.1 km.
Week 7Build32 km
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Easy run70 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 70 min.
Tempo / threshold60 min · Zone 4
Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.
Long run13.3 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 13.3 km.
Week 8Peak34 km
Peak phase: volume and intensity at their highest. Look after your sleep and nutrition — this is where months of training come together.
Intervals60 min · Zone 5
VO₂max intervals — sharpening (zone 4–5). Race-specific speed work. Structure: 8 × 3 min or 5 × 5 min, 90 s recovery. The last speed block before the taper — aim for quality on every rep. Target duration: 60 min. Target HR zone: 5.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running between intense workouts. Focus on recovery and stride quality — save energy for the key sessions. Target duration: 70 min.
Long run16.1 km · Zone 3
Long run with race-pace blocks (zone 2–3). Include 2–3 blocks of 5–8 km at target race pace in the middle of the run. Rehearse race conditions: fuelling, kit, effort management. Target distance: 16.1 km. Target HR zone: 3. For trail or ultra: prioritise time on feet over pure mileage — include some elevation gain if possible.
Week 9Taper18 km
Taper: volume gradually drops so you arrive fresh on race day. Resist the urge to do more — fatigue fades, form rises.
Easy run50 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 50 min. Target HR zone: 2.
Recovery30 min · Zone 1
Active recovery (zone 1). Light jog to keep the blood flowing. Don't push: the taper is there so you arrive fresh on the start line. Target duration: 30 min.
Long run8 km · Zone 2
Shorter long run (zone 2). Reduced distance compared with the peak. Easy pace — the goal is to keep your legs used to long efforts without building fatigue. Ideal for testing your final race kit. Target distance: 8.0 km.
Week 10Taper30 km
Taper: volume gradually drops so you arrive fresh on race day. Resist the urge to do more — fatigue fades, form rises.
Easy run45 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 45 min. Target HR zone: 2.
Recovery30 min · Zone 1
Active recovery (zone 1). Light jog to keep the blood flowing. Don't push: the taper is there so you arrive fresh on the start line. Target duration: 30 min.
Race20 km · Zone 4
Race day — Trail 20.0 km. All your training leads to this moment. Start at your target pace, stay patient in the first kilometres and trust your training. Target HR zone: 4. Enjoy every moment.
Plan generated by the Paceo algorithmic engine. This plan is a planning aid and is not a substitute for advice from a health professional or a qualified coach. If you have persistent pain, see a doctor before resuming training.
This plan is a starting point.
On Paceo, it fits your real race date, your VO2max pace and the workouts imported from your Garmin, Coros, Suunto or Strava, then adjusts every week with Kairn, your AI coach.
Tailor this planFrequently asked questions
How can I train for elevation without mountains?
Hill repeats, stairs, an inclined treadmill and leg strength work. What matters is regularly accumulating elevation, even on small hills.
How many kilometres a week for a 30 km trail race?
Around 45 to 55 km at peak for a regular runner, counting elevation: 100 m of climbing is roughly worth 1 km of flat effort.
Should I walk during a trail race?
Yes, everyone walks on steep climbs, including the best. Active hiking, hands on thighs or with poles, is often more economical than running.