Trail Run Training Plans: Maximising Your Running Performance: 5K & 10K

Did you know that according to the International Trail Running Association, there are an estimated 1.77 million trail runners across the globe? Or that there are over 25 000 trail runs hosted per year?

There is no denying that trail running is a popular pastime for many runners. For some, it can be that competitive element where they can build on their performance and improve their run times, as well as their endurance levels.

For others, it can be a perfect breakaway from a regular roadside run, as trail runs engage the senses more, calling for a level of focus and concentration, but also the enjoyment of nature and scenery that can boost mental health.

This is certainly part of the appeal of trail running – for those who love the outdoors and want to get fit away from the hustle and bustle of the city, it is ideal territory when it involves beautiful mountain views or lush scenery!

Seen from a fitness perspective, trail running comes with a host of benefits for those who participate, including improved cardiovascular strength, better muscle strength, a positive change in balance and flexibility, as well as stronger bones.

However, whichever reason you could have for pursuing trail running, it is important that you incorporate the correct training methods. This will help you to prevent injury and assist you in building your strength as a trail runner.

In this article, we take a closer look at specifically preparing for a 5K or 10K trail run (or race) and what the processes look like that will set you up for success. We will be offering advice and tips, along with a sample training plan and exercises.

Let’s start with your first important step before commencing with your training routine.

Your Initial Physical Assessment for Trail Running: What You Need to Know

If you are set on starting with a 5K or 10K trail running plan, your first port of call is to make an appointment with your physician. No matter your fitness level, it is important that you get a professional assessment of your health.

Remember, trail running calls for a lot of endurance, and during your assessment, your health provider can make recommendations on whether you will need to check in with a cardiologist as well to ensure you are ready for your trail running exercise plans.

Investing in a heart rate monitor is also a good idea if you are planning to undertake a trail running plan. This will give you more control in managing the intensity of your run, and keeping an eye on your aerobic threshold (AeT).

For instance, your threshold could be about 75-80% of your maximum heart rate (MHR) – so consider consulting with your physician on what is the correct course of action to ensure that you are aware and prepared of working with a plan that accommodates your fitness levels and capabilities.

Being attuned to your fitness levels will allow you to start your trail running plan with the right mindset – and help you enjoy the experience even more.

So, now that we have had a quick review of the importance of having an initial physical assessment for your trail running, let’s move forward to 5K and 10K training schedules.

The Best 5K and 10K Trail Run Training Schedules for Maximum Results

The important thing to keep in mind when it comes to trail run training schedules, is that you are preparing your body for continuous running. Unlike a short track run where you have short bursts of activity, trail runs call for preparing yourself physically for optimal endurance.

Typically, your training plan would include cross-training (alternative, non-running exercises, not to be confused with Crossfit) and interval training, as well as rest days where your body can recharge before the next week of training kicks in.

Now, let’s first look at how a 5K trail run training plan would look.

6-Weeks Program for a 5K Trail Run: Get Ready to Go!

Although training for a 5K might seem less intensive than for a 10K trail run, you need to keep in mind that your 6-week program can be much more condensed – especially if you are training for a competitive event and need to get up to speed fast.

Typically, your schedule would start initially with a hills training slot on Mondays, followed by Tuesday active rest, Wednesday tempo training, Thursday rest, Friday cross-training, Saturday long runs and Sundays’ rest slots.

For extra reference, check out this complete training program.

10-Week Program for a 10K Trail Run: What to Expect

For your 10-week program, there might be some overlap with the 5K program – but with a big difference with more intensive, longer run times on Saturdays. So, bear in mind that each week will be a more intensive build-up to the next, and that you need to closely stick to your schedule to ensure you are properly prepared for your 10K trail run.

For extra reference, check out this complete training program.

Pre- and Post-Run Routines for Trail Running: What You Need to Know

To aid your body and muscles’ recovery, it is important that you make key pre- and post-run routines part of your trail running plans.

These three routines are roughly 5 minutes each and include:

• Warming up your muscles.
• Easing your body with a “cool-down” after a run (slow down your pace from a run to jog to walking).
• Stretching after you have had your cool-down session.

Your cool-down is especially important as it helps you to stabilise your heart rate and blood pressure – something that is especially important for endurance athletes.

Now that we’ve covered the typical pre- and post-run routines for trail running, let’s move on to the types of paces that you could expect as a trail run athlete.

What Are the Best Running Paces for Trail Running?

When it comes to your 5K or 10K trail run training plans, you can expect various types of runs that prepare you for navigating various terrains during your actual trail running.

Here is a basic explanation of the key runs and why they are necessary for your training plans:

1. Easy runs

Also called a recovery run, this exercise is more relaxed than intense runs and assists in recovery as well as building up your aerobic tolerance and improving heart health.

2. Tempo runs

These runs, which could also be described as threshold runs, are incredibly important for assisting the body in getting rid of waste that is accumulated in the body due to metabolic processes.

3. Speeds runs

Typically, these would be shorter runs that focus on your pacing, resilience and speeds.

4. Long runs

These runs come with several benefits, such as improving your mental and physical stamina. They are usually run at a comfortable pace and should be done at around 70% of your maximal heart rate (you can determine this rate by subtracting your age from 220 to determine your optimal beats per minute).

5. Hills

When doing trail running, you need to be prepared to navigate various terrains – and be comfortable with the uneven landscape that ascends or descends. These runs build your strength and are key in honing the endurance that trail running calls for.

6. Cross-training

These paces play a key role in strengthening your primary running muscles. They are usually focused on both core and strength training.

7. Active rest

With these paces, it is important to remember that the body doesn’t completely rest. Rather, they incorporate gentle exercises such as yoga or foam rolling that can ensure that the body is better protected against run injuries.

8. Rest

Scheduling rest days can ensure that you do not suffer negative consequences from your workout, such as being tired often, having poor sleep quality, or even mood swings. It is important that you have days planned in advance that will ensure that your body can properly recharge, heal and relax.

Now, before we dip into some key trail run preparation tips, let’s take a quick look at the types of trails that you could prepare for in the long run (mind the pun, of course!).

Exploring the Different Trails for Trail Running

As a trail runner, you truly have your pick of amazing run environments, depending on your environment and location.

Here is a snapshot of some of the runs you could consider:

1. Short Trails (10km to 45 km)

These runs are great for both beginners and experienced trail runners. They can also serve as a starting point to prepare for more strenuous trail runs or those over longer distances.

As the name says, these trails will take place in “snowy” areas such as those where skiing takes place.

An important factor to consider if you are planning to run such a trail, is that over and above preparing for the cooler temperatures you also need to ensure you have adequate strength training and will easily be able to navigate tracks that could be slippery.

3. Medium Distance Trails (45 to 80 km)

For these trails specifically, you need to work hard on your flexibility in strength and muscles, as well as be able to regulate your heart rate to ensure your endurance levels are where they should be.

4. Ultra Trail (80 to 170 km)

To effectively take part in these trails, you need not only ensure that you train adequately, but also that you are mentally and physically prepared for any challenges. These runs will call for a resilient mindset, as well as being skilled in easily navigating various terrains and altitudes.

Trail Running Training Tips: Unlocking Your Running Potential

Are you ready to get started with your 5K and 10K trail run plans? Have a look at these top tips that will help ensure you prepare like a pro for success!

1. Be mindful of the trails you pick

Depending on where you are based, there might be several trails to choose from. Bear in mind that some might be more challenging than others in terms of terrain and do your homework before embarking on your training plans.

Also, consider safety – do not head to dangerous areas or those that are not often frequented by trail runners. If you are heading to a trail for the first time, consider bringing some friends along who are as eager as you are about training for trail runs.

2. Wear shoes with "teeth"

Unlike your regular trainers, your trail running shoes need to be able to help you have a good level of comfort – so, if you are for instance planning to run on steep trails with some debris or obstacles, trainers with “teeth” will ensure that you do not slip easily.

Together with the right shoes, also remain mindful of your posture – resist the urge to run upward terrain with lots of pressure on your calves. This could lead to cramping and injury.

3. Eyes on the prize

If you are doing your trail run prep on an especially beautiful trail, it can be easy to get distracted by the scenery. However, keep in mind that you need to focus on your run – leave sightseeing for later.

When you are doing your trail run, remain mindful of your pacing and your capabilities, especially if you are training for an upcoming trail run event.

4. Stay hydrated

Water is super important when it comes to aiding your metabolic processes. So, ensure that you have a water bottle on hand in a carry pack or whichever way you are comfortable with – you will benefit from having enough energy to take on the trail you are running on.

5. Strength and balance are key

Ensure your feet and ankles are strong and stable for trail running by working in 2 to 3 balance and strength sessions a week. These can include squats or lunges, for instance.

6. Easy does it

Your easy runs are meant to be just that: easy. So, if you can hold a conversation during an easy run, you likely have the right pace.

7. Watch out for injuries

Chances are, you will likely be able to spot the difference between an injury (which is usually coupled with centralised pain) and general soreness that could come with training.

However, do ensure that you get any potential injury checked out early – the last thing you want is to have to sit out weeks of training due to an injury that was ignored.

8. Don’t push yourself too early on

When you start out with your trail run plan, you will be at a certain fitness level from which you build on. That being said, keep in mind that you can slow down if needed – you are working towards your end goal, after all.

Last Thoughts

Preparing for 5K & 10K training plans can be rewarding experiences that can build your confidence levels and provide several fitness and health benefits.

So, make the most of the program that you choose, and keep today’s tips in mind. They are sure to help you achieve success!