Free Trail Race Training Plans For Every Distance

trail race training plans

Looking for a trail race training plan that’s tailored to your specific race distance? 

Whether you’re gearing up for a 15K, 25K, 50K, 100K, or even a 100-mile race, there are plenty of training plans available to help you reach your goals. 

Taking on your first trail run – or even your first few – can be daunting. We’re here to make getting to the starting line a little simpler with this trail run training plan guide. In it, we’ve compiled a list of popular trail race distances and provided recommended fitness levels, popular races, and links to both free and paid training plans. 

No matter what your experience level or running background, there’s a training plan out there that can help you tackle your next trail race with confidence. 

So, let’s lace up and find the perfect training plan for your next adventure on the trails!

Pros and Cons of Free Trail Race Training Plans Vs Paid Plans

Now, before we dive into the race specifics, we just wanted to share our perspective on trail race training plans. 

A quick search will bring up a large number of them, both paid and free, from coaches and training programs as well as passionate runners (oh, hi!) looking to share their expertise.

Pros of Free Trail Race Training Plans

  • Accessibility – Free training plans are readily available online and can be accessed by anyone with an internet connection. This makes them accessible to a wide range of runners, regardless of their budget or location.
  • Flexibility – Free training plans are often flexible and can be customized to fit a runner’s individual schedule and goals. They can be adapted to fit a runner’s preferred mileage, terrain, and workout intensity.
  • Experimentation – With a free training plan, runners can experiment with different styles of training and find what works best for them without committing to a financial investment.

Pros of Paid Trail Race Training Plans

  • Personalization – Paid training plans are often tailored to the individual needs and goals of the runner. They take into account factors such as fitness level, race distance, and time constraints.
  • Expertise – Paid training plans are typically created by experienced coaches or runners who have a deep understanding of the sport and can provide valuable guidance and advice.
  • Accountability – Paid training plans often come with a level of accountability, as runners may be required to check in with their coach or training group on a regular basis.

Ultimately, the choice between a free or paid training plan comes down to personal preference and individual needs. 

Free training plans can be a great option for runners on a budget who are comfortable with a more self-directed approach, while paid training plans can offer a higher level of personalization, accountability, and expertise.

How Long Should Your Longest Trail Training Run Be

With trail race distances that go up to 100 miles and more, you may be asking yourself if you’re expected to run anywhere near that long during your training sessions.

The short answer is no!

As a rule of thumb for trail run race preparation, the longest run should be about 2/3 to 3/4 the distance of the race. That will mean going for increasingly longer runs each time you’d like to tackle a new race.

Regarding weekly mileage, it’s important to gradually build up mileage over the course of your training plan to avoid injury and burnout. 

Weekly mileage should increase by no more than 10% each week, and every third or fourth week should be a lower-mileage recovery week to allow for rest and recovery.

Here are some examples for recommended longest runs and weekly mileage for 25K, 50K, 100K, and 100-mile trail races:

  • For a 25K (15.5 miles) race – The longest run should be around 10-12 miles Weekly mileage should peak around 20-30 miles, with a recovery week of around 20-25 miles.
  • For a 50K (31 miles) race – The longest run should be around 20-25 miles. Weekly mileage should peak around 40-50 miles, with a recovery week of around 30-40 miles.
  • For a 100K (62 miles) race – The longest run should be around 40-50 miles. Weekly mileage should peak around 50-60 miles, with a recovery week of around 45-55 miles.
  • For a 100-mile race – The longest run should be at most 50 miles. Weekly mileage should peak around 70-80 miles.

Note that these are just general guidelines and should be adapted to your own fitness level and race goals.  

Trail Race Training Plan 15K

A 15K (9.3 miles) trail race is a great distance for beginning trail runners who have some experience with running on trails and are looking to challenge themselves with a longer distance. 

The 15K distance is a step up from a 10k, but not quite as long as a half marathon.

It’s recommended that you be able to comfortably run 6-8 miles on trails before attempting a 15K race. 

Additionally, weekly mileage should be around 15-20 miles for beginners, with a mix of shorter runs during the week and a longer run on the weekends. It’s important to gradually increase mileage over the course of several weeks to avoid injury and burnout.

Famous 15K Trail Races

  • The Quadzilla 15K – This iconic race, once featured in Running Times as one of the coolest races to run, is a quad-burning ascent in Lehigh Valley, Pennsylvania.
  • XTERRA Trail Run Series – The XTERRA Trail Run Series includes a variety of race distances, including a 15K race. These races take place all over the world and offer scenic, challenging courses for trail runners of all levels.
  • Amasa Trail Race – The 15K race takes place in the stunning red rock canyons of Moab, Utah. The course features technical terrain and breathtaking views of the surrounding landscape.

Best Free 15K Trail Running Training Plan

Summer Camp Run’s 8 Week 15K Training Program – This easy-to-follow guide in a great, printable format will make following your progress to your 15K trail run a cinch.

Paid 15K Trail Running Training Plans

The Hal Higdon 15K Training Plan – Available in novice, intermediate, and advanced, this is a comprehensive plan that features 10 weeks of varied runs, advice, and races along the way. It includes the ability to track your performance, analyze workouts, and more. It’s also available as a non-interactive free version.

Trail Race Training Plan 25K

A 25K (15.5 miles) trail race is a challenging but achievable distance for trail runners who have some experience with longer runs on technical terrain.

With proper preparation and a positive attitude, you can conquer a 25K trail race and enjoy the beautiful scenery along the way.

Runners should be able to comfortably run 8-10 miles on trails before attempting a 25K race. 

Weekly mileage should be around 20-30 miles for intermediate runners, with a mix of shorter runs during the week and a longer run on the weekends. If you’re looking for how a 25K training plan could look, we have our 8-week and 12-week 25K training plan here.

Famous 25K Trail Races

  • Stranda Fjord Trail Race 25K – When in Norway, you’ve got to see the fjords! During this calf-burning run, you’ll enjoy fjord views, fast flowy trails, ascents and descents, and technical sections.  
  • Orcas Island 25K – Soak up some of the most beautiful parts of the Pacific Northwest as you run through old-growth forests and endure tough climbs to take in beautiful views of surrounding islands, mountains, and Puget Sound.
  • Slate Run Trail Race 25K – Take on technical single track, traverse streams, and soak up the awesome vistas of Tiadaghton State Forest, Pennsylvania.

Best Free 25K Trail Race Training Plan

Threshold Trail Series – 25K 12-Week Training Plan – There’s a lot to like about this training plan, including its logical breakdown of the 12 weeks into three training blocks. With special sections for strength & conditioning and training intensities, this is a great plan to accompany your training.

Paid 25K Trail Race Training Plan

JH Coaching – 24 Week 25K – This plan is intended for experienced runners, as it begins to incorporate more speed training, up to 6 weekly runs, and was designed specifically by a trail runner and trail running coach. 

Trail Race Training Plan 30k

A 30k (18.6 miles) trail race is the distance where the fun starts and you begin to push your limits and tackle more technical terrain.

You should be able to comfortably run 10-12 miles on trails before attempting a 30k race. 

Weekly mileage should be around 30-40 miles for experienced runners, with a mix of shorter runs during the week and a longer run on the weekends. 

Cross-training, such as strength training or yoga, can also be beneficial for building strength and preventing injury.

Famous 30K Trail Races

  • Gorge Waterfalls 30K – While the Gorge Waterfalls 100K is a longer ultramarathon, it also offers a 30k option for runners who want to experience the challenging course without the added mileage. This race takes place in the Columbia River Gorge of Oregon and features stunning waterfalls and technical trails.
  • Blue Mountain 30K – Set in Missoula, Montana, the Blue Mountain 30K features 3,600’ of climbing over 18.6 miles of valleys, ponderosa pine forests, flowering meadows, and more.
  • Ultramook 50K & 30K – Run along abandoned logging roads that have been traversed for years by local elk, summit three coastal peaks, and get some of that world-famous Tillamook cheese in this race with 3,719’ of gain.

Best Free 30K Trail Race Training Plan

GC50 Run Festival’s 13-Week 30K Training Plan – Packed with information and a pleasant visual style, this is a great way for beginners to easily log their progress and march toward a successful race day.

Paid 30K Trail Race Training Plans

Doug Stewart’s 12-Week 30K Training Plan – In addition to day-by-day workouts, you can trust in a plan crafted by a runner who’s taken on Trofeo Kima, Tromso Skyrace, Glen Coe Skyline and UTMB.

Trail Race Training Plan 42K

A 42K (26.2 miles) trail race is a challenging distance that may be right alongside the road marathon in terms of distance, but the technical terrain and climbing takes the challenge up a notch. 

You should be able to comfortably run 15-18 miles on trails before attempting a 42K race. Weekly mileage should be around 40-50 miles for experienced runners, with a mix of shorter runs during the week and a longer run on the weekends. The longest training run leading up to the race will likely be around 20-22 miles.

Famous 42K Trail Races

  • Rocks and Roots 40K – As part of their Rocks and Roots Trail Series, this 40K trail race runs along an Ohio course that has been aptly named!
  • Broken Arrow Skyrace 46K – The Broken Arrow Skyrace in Lake Tahoe, California, offers a 46K race that takes runners up and over steep mountain peaks and technical terrain. The course includes stunning views of Lake Tahoe and the surrounding mountains.
  • Ultra Sierra Nevada Maratón – Take on the highest altitude ultra trail of the Iberian Peninsula in this 40K version that has a total gain of 2,400 m+ and descent of 1,450m.

Best Free 42K Trail Race Training Plan

REI’s Half & Full Trail Marathon Training Guide – If you’re looking for a great place to start with your first trail marathon, REI has you covered. Their training plan has easy-to-follow schedules, links to health & nutrition plans, and injury advice. With these longer training weeks, injury prevention becomes all the more important.

Paid 42K Trail Race Training Plans

Doug Stewar’s Trail Marathon Training Plan – This plan is a more dynamic option for experienced runners, as workouts will often have variations for those looking to train for speed as well as distance. 

Trail Race Training Plan 50K

A 50K (31.1 miles) trail race is a popular distance for experienced trail runners looking to push their limits and take on a challenging yet achievable distance. This distance is also a popular choice for runners who are interested in transitioning from road races to trail running and ultramarathons.

Many runners find the 50K distance to be a sweet spot in terms of challenge and attainability. It’s a distance that requires a significant amount of training and preparation, but it’s also achievable with the right amount of dedication and effort. 

The 50K distance also offers a wide range of courses and terrain, from technical mountain trails to scenic coastal routes.

Runners should be able to comfortably run 18-20 miles on trails before attempting a 50K race. 

Weekly mileage should be around 40 miles for experienced runners, with a mix of shorter runs during the week and a longer run on the weekends. 

The longest training run leading up to the race will likely be around 25 miles.

Famous 50K Trail Races

  • Griffith Park Trail Marathon 50K – Take on one of the US’s largest city parks in the Hollywood-adjacent Griffith Park.
  • The Rut – The Rut in Montana offers a 50K race that takes runners up and over the rugged and beautiful peaks of the Bridger Mountain Range. The course includes steep climbs and descents, technical terrain, and stunning views of the surrounding landscape.
  • Chuckanut 50K – The Chuckanut 50K in Washington State is a classic Pacific Northwest trail race that takes runners through the beautiful forests and along the scenic coastline of Chuckanut Mountain. The course includes technical singletrack, steep climbs and descents, and stunning views of the Puget Sound.

Best Free 50K Trail Race Training Plan

Hal Higdon Ultramarathon 50K – This comprehensive, straightforward guide is great for getting you to the 50K distance. Over 26 weeks of about 5 runs per week, you’ll train up to a marathon-length run as you get ready for your 50K race day.

Paid 50K Trail Race Training Plan

80/20 Running Ultra 50 Kilometer Level 0 (3.25 to 7.25 Hours per Week) – The specificity of this plan is what sets it apart from some of the other plans we’ve discussed. With these ultramarathon distances, it helps to break down the training to how much you’ll be training per week. This guide makes it clear how you can fit your training into your routine.

50 Mile Trail Race Training Plan | 80K

An 80K or 50-mil trail race is a significant step up from the 50K distance and requires a high level of fitness, experience, and dedication to complete. 

This distance is typically only attempted by experienced ultrarunners who are comfortable with long distances on technical terrain.

The 80K distance offers a wide range of courses and terrain, from high-altitude mountain trails to rugged coastal routes. It’s a distance that requires a significant amount of mental toughness and endurance, as runners will likely face multiple challenges over the course of the race.

In terms of fitness level, it’s recommended that runners be able to comfortably run 30-35 miles on trails before attempting an 80k race. Weekly mileage should be around 60-70 miles for experienced runners, with a mix of shorter runs during the week and a longer run on the weekends. 

The longest training run leading up to the race will likely be around 35-40 miles.

Famous 80K Trail Races

  • Ultra-Trail du Mont-Blanc (UTMB) – The UTMB is one of the most famous ultramarathons in the world and offers a 90k distance as part of its race series. The course takes runners through the stunning mountains and valleys of the Mont Blanc massif, with over 6,000 meters of elevation gain.
  • Runfire Salt Lake 80K – The North Face Endurance Challenge offers both a 50K and an 80k distance in various locations across the United States. The 80k distance takes runners through technical terrain and steep climbs and descents, with stunning views of the surrounding landscape.
  • Lavaredo Ultra Trail – The Lavaredo Ultra Trail in Italy offers an 80k race that takes runners through the stunning Dolomite Mountains. The course includes technical singletrack, steep climbs and descents, and breathtaking views of the surrounding landscape.

Famous 50 Mile Trail Races

  • Silver Rush 50 Run – The Leadville Trail Series takes place in the Rocky Mountains of Colorado and covers 100 miles, but there is also a 50-mile option. The race is known for its high altitude and challenging terrain, with over 14,000 feet of elevation gain. The course includes stunning views of the surrounding peaks and forests.
  • Vermont 50 – The Vermont 50 takes place in the Green Mountains of Vermont and covers 50 miles of rugged terrain, including steep climbs and technical descents. The course is known for its beautiful fall foliage and stunning views of the surrounding hills and valleys.
  • Sean O’Brien – The Sean O’Brien 100K takes place in the Santa Monica Mountains of Southern California and covers 62 miles, but there is also a 50-mile option. The course includes challenging climbs and descents through rugged terrain, with stunning views of the Pacific Ocean and surrounding hills. The race is known for its well-marked course and supportive volunteers.

Best Free 50 Mile Trail Race Training Plan

Runner’s World 16-Week 50-Mile Ultra Marathon Training Schedule – If you’ve gotten to the point where you are comfortable with how you’re training and you know the basics, this straightforward plan is an ideal companion that delivers clear week-by-week training and mileage expectations.

Paid 50 Mile Trail Race Training Plans

80/20 Running Ultra 50 Mile/100 KM Level 1 (4.5 to 9 Hours per Week) – Similar to our belief for the 50K plan, this plan also comes with the chance to engage directly with the plan’s authors and communicate with other runners on the forum.

Trail Race Training Plan 100K

A 100K (62.1 miles) trail race is a true test of endurance, mental toughness, and physical fitness. This distance is typically only attempted by experienced ultrarunners who are comfortable with long distances on technical terrain.

The 100K distance offers a wide range of courses and terrain, from high-altitude mountain trails to rugged coastal routes. It’s a distance that requires a significant amount of mental and physical preparation, as runners will likely face multiple challenges over the course of the race.

In terms of fitness level, it’s recommended that runners be able to comfortably run 40-45 miles on trails before attempting a 100K race. 

Weekly mileage should be around 70-80 miles for experienced runners, with a mix of shorter runs during the week and a longer run on the weekends. 

The longest training run leading up to the race will likely be around 50-55 miles.

Famous 100K Trail Races

  • Ultra-Trail Cape Town (UTCT) – The UTCT takes place in the beautiful mountains and vineyards of Cape Town, South Africa and covers 100Km with over 4,200 meters of elevation gain. The race is known for its stunning views of Table Mountain and the surrounding coastline, as well as its challenging terrain, including rocky trails and steep climbs.
  • Tarawera Ultramarathon – The Tarawera Ultramarathon, as mentioned earlier, offers both a 50K and 100K option. The 100Km course covers even more beautiful and rugged terrain around Lake Tarawera in New Zealand’s North Island. The course includes challenging climbs and descents through dense forests and stunning views of the surrounding volcanic landscape.
  • Ultra-Trail Australia (UTA) – The UTA takes place in the Blue Mountains of New South Wales, Australia, and covers 100Km with over 4,400 meters of elevation gain. The race is known for its stunning views of the surrounding mountains and valleys, as well as its challenging terrain, including steep climbs and technical descents. The event includes a festival atmosphere with live music, food, and drinks for participants and spectators.

Best Free 100K Trail Race Training Plan

(Free) 100K Ultramarathon Training Plan – Heather is a running coach, and it shows with this plan, which includes an emphasis on night training, strength & conditioning, plus a handsomely designed PDF that makes it easy to track your 24 weeks of training. 

Paid 100K Trail Race Training Plans

Phil’s Beginner 100K Ultra Marathon Plan (6-9 hours/week) – What makes this a great starting place for first-time 100K trail runners is the fitness tests built into the plan. With plans that are so immersive and immense, it’s important to know along the way that you’re where you should be. With a 10K, you might be able to get away with some loligagging. A 100K is a different beast.

Trail Race Training Plan 100 Miles

A 100-mile trail race is the ultimate test of endurance for ultrarunners. This distance is typically only attempted by experienced runners who have completed multiple ultramarathons and have a deep understanding of the physical and mental challenges of running long distances on technical terrain.

The 100-mile distance offers a wide range of courses and terrain, from high-altitude mountain trails to rugged desert routes. It’s a distance that requires a significant amount of mental and physical preparation, as runners will likely face multiple challenges over the course of the race, including sleep deprivation, extreme fatigue, and dehydration.

At this point, you should be able to get in some of the abovementioned races around the 70-80 mile range before attempting a 100-mile race. 

Weekly mileage should be around 100 miles for experienced runners, with a mix of shorter runs during the week and a longer run on the weekends. The longest training run leading up to the race will likely be around 50-60 miles.

Famous 100 Mile Trail Races

  • Western States 100 – The Western States 100 is one of the most famous ultramarathons in the world, and offers a challenging 100-mile race as part of its race series. The course takes runners through the stunning mountains and valleys of the Sierra Nevada, with over 18,000 feet of elevation gain.
  • Hardrock Hundred Mile Endurance Run – The Hardrock Hundred is a legendary ultramarathon held in the San Juan Mountains of Colorado. The course includes over 33,000 feet of elevation gain and takes runners through remote, rugged terrain at high altitude.
  • UTMB – The UTMB (Ultra-Trail du Mont-Blanc) is a series of ultramarathons held in the French, Italian, and Swiss Alps. The 100-mile race, known as UTMB, circumnavigates Mont Blanc, the highest mountain in Western Europe, and includes over 30,000 feet of elevation gain.

Best Free 100 Mile Trail Race Training Plan

Ultra Ladies Free Training Plans – Used by many ultra runners over the years and with proven results of runners meeting their goals injury-free (maybe a little soreness!), Ultra Ladies is crowd-tested and crowd-approved. Their simple, streamlined plans are also available for marathons, 50Ks, and 50 milers. 

Paid 100 Mile Trail Race Training Plans

100 Mile Ultra Plan | 60-70 Miles Weekly | Advanced – With weekly training averages around 8 hours and the longest outing above 5 hours, it’s helpful to be accompanied by training developed by USATF Level 2 Endurance Coach and athlete Andrew Simmons.