21-WeekTraining Programfor Trail Runners
Get results from your very first month of training!
Ready-to-Use Training Programs for Trail Runners of All Levels – from your first races to ultra distances.
Each plan is a 20-week progression, with every single workout built around a clear goal and detailed guidance on how to execute it.
This is a holistic approach to trail running and long-term health, a proven methodology that has already helped thousands of runners worldwide.
All sessions are trail-specific – taking into account terrain, elevation gain, and time on feet.
No cookie-cutter repeats – you’ll get 21 weeks of variety and smart progression.
Designed to work in any environment – with alternatives provided if you don’t have mountains nearby or need a lighter load.
Strength training sessions are built in every week.
And the best part? Each plan is flexible and can be easily adapted to your weekly schedule, recovery needs, and long-term goals.
How It Works
You’ll get access to a user-friendly training dashboard with everything laid out – months, weeks, days, and each specific workout.
The program includes: Interval sessions on both flat and hilly terrain, Bodyweight strength workouts, Easy runs, long runs, and recovery days.
Every strength session comes with video demos to help you nail the technique.
All workouts are designed to work for both first-time trail runners and experienced ultrarunners.
Your access to the platform lasts one full year.
Choose your level:
Light – Medium – Hard – Ultra-Hard
Get instant access to the platform:
Your full training plan, recommendations, and explanations are ready for you.
Train with structure:
Access from phone or laptop. Every day is clear—you’ll always know exactly what to do.
Race test at the finish:
Compare your results with where you started. Lock in your progress, celebrate your PR, and gain real race experience.
What’s Inside the Plan
Each plan includes 20 weeks of structured training + 1 test week,
built around a block system where every phase targets a specific goal.
Block 1. Adaptation & Base Endurance (Weeks 1–4)
Gradual entry into training rhythm
Learning to run at prescribed intensity
Beginning to build leg and core strength
Block 2. Power & Stability Development (Weeks 5–8)
Increasing interval and long-run duration
Adding elevation and tempo sessions
Starting race-specific workouts depending on level
Block 3. Volume & Specificity (Weeks 9–12)
Introducing key sessions for endurance
Long uphill repeats and strength work under fatigue
Learning to balance load and recovery
Block 4. Race-Specific Preparation (Weeks 13–16)
The highest-volume, most demanding block
Focus on time on feet, terrain, and race pace
Simulating real race conditions
Block 5. Peak & Taper (Weeks 17–20)
Lighter but highly effective sessions
Reducing volume while maintaining intensity
Sharpening fitness for peak performance
Week 21. Test Week
Benchmark run or race effort
Option to repeat the program or move to a higher-level plan
Which Level Is Right for You?
Don’t choose your level based on race distance.
Pick it according to your experience, available training time, and recovery capacity.
Each level can be adapted to any distance—from 30K to 100 miles and beyond.
The key is to train consistently and with respect for your body.
In addition to the 21-week program, you’ll get 3 BONUS weeks that can be slotted in anywhere in the plan if you have an interim race or your main event coming up.
Two-week taper: a detailed plan to cut back training load before race day
Post-race recovery week: a gentle return to structured training
These weeks act like a “pause button” in your system. You don’t lose structure—you simply adapt it to real life.
LIGHT
You’ll bring structure to your training, master interval and strength workouts, and line up for your next race with confidence—without the risk of overtraining.
Who this plan is designed for:
Runners with 6–12 months of consistent training
Looking to bring structure and purpose to every workout
Focused on safe, gradual progress without burnout
Weekly commitment:
4 runs per week
20–40 km (12–25 miles) of total running
3–5 hours of training time, including strength sessions
119$
MEDIUM
In 20 weeks, you’ll safely build your training volume and be ready to run 30–55K with confidence and steady pace. .
Who this plan is for:
Runners with 1+ year of consistent training
Ready to train 4–5 times per week
Want progress but with built-in flexibility .
Weekly load:
4–5 sessions per week
30–55 km (18–34 miles) total
4–7 hours including strength work
119$
HARD
This program will take your endurance and speed to the next level, prepare you for technical trails and ultra-distance challenges, and set you up to chase new personal bests.
Who this plan is for:
Runners with 1–2 years of consistent training
Ready for 5–6 sessions per week
Aiming for solid progress in endurance and pace. .
Weekly load:
5–6 sessions per week
50–80 km (31–50 miles) total
6–9 hours including strength work
119$
ULTRA HARD
You’ll learn how to pace yourself over ultra distances and big elevation gain, gaining the experience needed to confidently and safely finish even the toughest races.
Who this plan is for:
Runners with 2+ years of experience and regular racing background
Ready to train 6 times per week
Preparing for long-distance races with serious elevation
Weekly load:
6 sessions per week
70–100+ km (43–62+ miles) total
8–12 hours including strength work
119$
Coach & Program Designer
Evgenii Makarov
Professional mountaineer, expedition leader, and ultramarathon runner.
Running coach since 2015, with over 4,000 athletes coached worldwide.
Author of the blog “MrUltraRunner.”
Finisher and podium athlete at international trail and road races.
Career highlights: 108 marathons completed, 80 ultramarathons on road and mountain courses (50 km to 444 km), 7 marathons in 7 days, 30 marathons in 30 days. Over 250 additional race finishes at shorter distances
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