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 trail facile — 65-70% FCM — évaluation forme actuelle
6 × montées de 90 s à 80% FCM / redescente marche — terrain naturel
35 min trail facile — 65% FCM
75 min terrain trail — effort facile, D+ modéré
45 min trail — 65-70% FCM
3 × 8 min à 85% FCM / 3 min récup active — terrain plat ou léger
35 min trail léger
85 min terrain montagneux — 70% FCM — marche montées raides
45 min trail — 65-70% FCM
5 × montées de 2 min à 78-82% FCM / descente active
30 min trail très facile — 60-65% FCM
95 min terrain varié avec D+ — gestion FCM 70-75%
35 min trail facile — 60-65% FCM
4 × montées de 90 s — effort modéré 75% FCM
30 min trail récupération
70 min terrain naturel — effort facile, profitez
50 min trail — 65-70% FCM
4 × 8 min à 85% FCM / 3 min récup — terrain vallonné
40 min trail — 65% FCM + exercices de renforcement (fessiers, core)
105 min terrain montagneux — D+ progressif, ravitaillement test à 50 min
50 min trail — 65-70% FCM
4 × montées 2 min 80% FCM + 2 × 6 min seuil 85% FCM
35 min trail très facile
115 min terrain race-specific — allure cible sur portions planes
45 min trail — 65-70% FCM
6 × montées de 2 min 80-83% FCM — renforcement musculaire
40 min trail — 65% FCM
120 min terrain naturel avec D+ significatif — gestion effort complète
35 min trail — 60-65% FCM
4 × montées 90 s — 75% FCM
25 min trail très facile
75 min terrain trail — allure confortable
40 min trail — 65-70% FCM
2 × 6 min à 85% FCM / 3 min récup — entretien vitesse
30 min trail léger + 5 accélérations de 20 s
50 min à allure cible race — terrain similaire
25 min trail — 60% FCM
20 min + 4 × 30 s allure race — garder les jambes
TRAIL 30 KM — Exprime-toi, tu mérites ce podium !
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.