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Endurance Bike and Run

Trail running - 10-12K Trail Race - BEGINNERS - 12 week plan with 3 sessions per week

Trail running - 10-12K Trail Race - BEGINNERS - 12 week plan with 3 sessions per week

Regular price $39.00 USD
Regular price Sale price $39.00 USD
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For a 10km to 12km Trail Race with climb of 200m to 400m


  • For Beginners who are able to run for 30 minutes 3 times a week
  • For races from 10km to 12km with 200m to 400m of climb
  • For use with a Heart Rate Monitory
  • Introductory pack included with the plan
  • Longest training sessions is 1.5 hours
  • Most training hours in one week is 3 hours


You do not need to be an experienced runner to begin this programme. It starts with 30 to 40 minutes of steady running 3 times per week, so if you can do this you are ready to start.

There are three training sessions prescribed for each week, so it is ideal for those who do not have much time.

Training days are Tuesdays, Thursdays and Sundays, but so long as you leave a day in between sessions, you could use different training days.

The plan has your target race on Sunday, but it could be a Saturday race.

It is based on heartrate zones, but can be adapted for those who do not have a heartrate monitor.

If you are not sure about training zones and would like to know more before you buy you can check out this blog created by John: What does a heart rate monitor tell you?

  • Weeks 1 to 3 work on endurance
  • Weeks 4 to 8 work on endurance as well as up-hill running strength and down-hill running skills
  • Weeks 9 to 12 work on race specific skills and putting everything together

    The plan is based on 3 week cycles (2 weeks hard and one week easy).

    If you are interested in this programme but not sure if it is the right one for you please don’t hesitate to contact me at email Clare.

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