This training plan aims to prepare you for the 10km timed or guided trail runs at the Salomon Trail Running Festivals and is structured around easy runs, steady runs, speed work and hill sessions.

Easy runs should be done at a pace where you would find it comfortable and have the ability to speak for the duration of the run. You’ll find yourself able to pick up the pace the more you do these runs.

Steady running is only marginally faster than easy running. It should still be comfortable but talking would become more difficult towards the end of the run.

Before the big day:

  • It’s important that you never run in an event in clothing you haven’t worn before. Many people automatically think this about shoes but making sure your clothing it’s too tight or too loose and doesn’t cause friction is equally important. See our kit recommendations here.
  • Think about the terrain of your run and find a shoe with a suitable sole, with adequate grip for the course you’ll be running.
  • Ensure you stay hydrated in the 3 days leading up to the event.
  • It’s also a good idea to practice your event day nutrition. Before your Sunday runs, get into the habit of having your pre-event food at the same time before your run. This will enable you to confirm that your stomach is settled on what you are eating.

On the day:

  • Shoes and kit should be prepared before the day and you will have already tested your pre-run nutrition. Event day should be as relaxing as possible.
  • Give yourself plenty of time to arrive at the venue, warm up and use the toilet.
  • Don’t drink too much on prior to the run but drink as and when you feel you need it. Too many people feel they need to drink lots to stay hydrated, but this could cause stomach cramps
  • ENJOY!!
Week Monday Tuesday Wednesday Thursday Friday Saturday >Sunday
1 3 easy miles Rest Day 3 easy miles 3 easy miles Rest Day Rest Day 3 easy hilly miles
2 3 easy miles Speed work. 1-minute effort (1minute recovery) x 10. Slow 10 minutes warm up and cool down before and after. 4 easy miles 3 easy miles Rest Day Hills. 30-second hill effort / walk or jog down recovery x 6. 10 minutes warm up and cool down before and after. 4 easy hilly miles
3 3 easy miles Speed work. 1min,2min,3min,3min,2min,1min (equal recovery to previous rep). Slow 10 minutes warm up and cool down before and after. 4 easy miles 3 miles (1 minute bursts every 5 minutes) Rest Day Hills. 30-second hill effort / jog down recovery x 8. 10 minutes warm up and cool down before and after. 5 easy hilly miles
4 3 easy miles Speed work. 3 x 5 minutes effort (3min recovery). Slow 10 minutes warm up and cool down before and after. 4 easy miles 4 miles (1 minute bursts every 5 minutes) Rest Day Hills. 30-second hill effort / running down to start (1minute recovery) x 5. 10 minutes warm up and cool down before and after. 6 easy hilly miles
5 Rest Day Speed work. 1-minute effort (1minute recovery) x 15. Slow 10 minutes warm up and cool down before and after. 4 easy miles 3 miles at a steady pace. Rest Day Hills. 1-min hill effort / jog down recovery x 5. 10 minutes warm up and cool down before and after. 7 easy hilly miles
6 3 easy miles Speed work. 1min,2min,3min,3min,2min,1min (equal recovery to previous rep). Slow 10 minutes warm up and cool down before and after. 4 easy miles 3 miles at a steady pace. Rest Day Hills. 1-min hill effort / running down to start (1minute recovery) x 6. 10 minutes warm up and cool down before and after. 8 easy hilly miles
7 Rest Day Speed work. 3 x 5 minutes effort (3min recovery). Slow 10 minutes warm up and cool down before and after. 3 easy miles 3 easy miles Rest Day Hills. 1-min hill effort / running down to start (1minute recovery) x 5. 10 minutes warm up and cool down before and after. 5 easy hilly miles
8 3 easy miles Speed work. 1-minute effort (1minute recovery) x 5. Slow 10 minutes warm up and cool down before and after. 3 easy miles Rest Day Rest Day EVENT DAY Rest Day

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