8-Week Training Plan for 10K Trail Run

Mon Tue Wed Thu Fri Sat Sun

Speed-Play Optional Hills Optional Long Run Optional

Run

1
30 min 10 min easy 30 min easy run 5 miles 30 min easy run
Rest 30 min mostly easy run 6 x (30 sec hard uphill + easy
easy with 6 x 2 min easy recovery)
15-sec sprints 5 min easy
sprinkled in

Speed-Play Optional Tempo Run Optional Long Run Optional

Run

2
35 min 10 min easy 30 min easy run 5.5 miles 30 min easy run
Rest 35 min mostly easy run 10 min moderate easy
easy with 6 x 10 min easy
30-sec sprints

Speed-Play Optional Hills Optional Long Run Optional

Run

3
35 min 10 min easy 35 min easy run 6 miles 30 min easy run
Rest 40 min mostly easy run 8 x (30 sec hard uphill + easy
easy with 6 x 2 min easy)
45-sec sprints 5 min easy

Speed-Play Optional Tempo Run Optional Long Run Optional

Run 30 min easy run

4
30 min 10 min easy 5 miles 30 min easy run
Rest 35 min mostly easy run 10 min moderate easy
easy with 6 x 10 min easy
30-sec sprints

Speed-Play Optional Hills Optional Long Run Optional

Run

5
40 min 10 min easy 35 min easy run 6.5 miles 35 min easy run
Rest 40 min mostly easy run 10 x (30 sec hard uphill easy
easy with 6 x + 2 min easy)
1-min sprints 5 min easy

Speed-Play Optional Tempo Run Optional Long Run Optional

Run

6
40 min 10 min easy 40 min easy run 7 miles 35 min easy run
Rest 45 min mostly easy run 15 min moderate easy
easy with 6 x 10 min easy
2-min sprints

Speed-Play Optional Hills Optional Long Run Optional

Run

7
35 min 10 mins easy 35 min easy run 5 miles 35 min easy run
Rest 40 min mostly easy run 6 x (30 sec hard uphill + easy
easy with 5 x 2 min easy)
2-min sprints 5 min easy

Speed-Play Optional Tempo Run Optional

Run

8
30 min 10 min easy 20 min easy run 10K
Rest 30 min mostly easy run 10 min moderate Trail
easy with 6 x 5 min easy
15-sec sprints Race