Interactive Trail Half Marathon Plan

Core: Planks, side planks, bird-dog, dead bug.
Legs: Bodyweight squats, lunges (forward and lateral), glute bridges, and calf raises.
Stability: Single-leg deadlifts (no weight needed at first) and standing on one foot.
Cross-Training: Hiking is a perfect cross-training activity! It uses similar muscles but with less impact. Yoga or cycling are also great options.

Weekly Schedule

Select a week to view your detailed training plan. This schedule is your roadmap, designed to build endurance and strength gradually and safely.

Long Run Progression

This chart visualizes the cornerstone of your training: the weekly long run. Watch your endurance build over time, with planned recovery weeks to help your body adapt and a final taper to ensure you're fresh for race day.

Essential Tips for Success

Trail running involves more than just logging miles. These tips cover crucial areas like strength, technique, and nutrition to help you stay healthy, strong, and prepared for the unique challenges of the trail.