Trail 30K — Go for Performance
Already finished a trail or running regularly off-road? This 10-week plan prepares you for a 30k trail targeting performance. Hill work, threshold sessions, and progressive long runs.
Prerequisites
- ✓Already completed a trail race or long hike
- ✓Able to run 45 minutes at easy effort without stopping
- ✓Running 3-4x per week for at least 2 months
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
40 min easy trail — 65-70% MHR — current fitness assessment
6 × 90 s hill repeats at 80% MHR / walk back down — natural terrain
35 min easy trail — 65% MHR
75 min trail terrain — easy effort, moderate elevation gain
45 min trail — 65-70% MHR
3 × 8 min at 85% MHR / 3 min active recovery — flat or gentle terrain
35 min easy trail
85 min mountainous terrain — 70% MHR — walk steep climbs
45 min trail — 65-70% MHR
5 × 2 min hill repeats at 78-82% MHR / active descent
30 min very easy trail — 60-65% MHR
95 min varied terrain with elevation gain — manage HR 70-75%
35 min easy trail — 60-65% MHR
4 × 90 s hill repeats — moderate effort 75% MHR
30 min recovery trail
70 min natural terrain — easy effort, enjoy
50 min trail — 65-70% MHR
4 × 8 min at 85% MHR / 3 min recovery — rolling terrain
40 min trail — 65% MHR + strength exercises (glutes, core)
95 min mountainous terrain — progressive elevation gain, nutrition test at 45 min
50 min trail — 65-70% MHR
4 × 2 min hill repeats 80% MHR + 2 × 6 min threshold 85% MHR
35 min very easy trail
115 min race-specific terrain — target pace on flat sections
45 min trail — 65-70% MHR
6 × 2 min hill repeats 80-83% MHR — muscular strengthening
40 min trail — 65% MHR
120 min natural terrain with significant elevation gain — full effort management
35 min trail — 60-65% MHR
4 × 90 s hill repeats — 75% MHR
25 min very easy trail
75 min trail terrain — comfortable pace
40 min trail — 65-70% MHR
2 × 6 min at 85% MHR / 3 min recovery — speed maintenance
30 min easy trail + 5 × 20 s strides
50 min at target race pace — similar terrain
25 min trail — 60% MHR
20 min + 4 × 30 s at race pace — keep legs fresh
TRAIL 30K — Go for it, you deserve this!
Training tips
- 1.Hill intervals are trail running's best weapon — include them weekly
- 2.Threshold work improves your base speed on flat runnable sections
- 3.Manage effort on climbs by heart rate, not pace
- 4.Test your nutrition from week 5 — gels, bars, solid food
- 5.Poles aren't mandatory at 30k but can help on high elevation courses
Frequently Asked Questions
How do I choose my target pace for a 30k trail?
On a trail, pace varies with terrain. Base it on heart rate: 75-80% max HR on flat sections, walking uphills. A good benchmark: you should be able to say a full sentence without gasping.
Do I need poles for a 30k trail?
On a 30k with significant D+ (>800-1000m), poles can help with uphill energy savings and downhill stability. But they add weight and complexity. Test them in training before race day.
What nutrition for a 30k trail?
Plan about 60g of carbohydrates per hour starting from minute 45. 1-2 gels or trail bars per hour. Start eating early, before you feel hungry. Test all products in training — never try anything new on race day.