How many weeks to prepare for 20K trail?

For an athlete at intermediate level, Endu builds a 11-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.

How many sessions per week?

This example has 3.6 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.

Can I follow sessions on my watch?

Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.

How much does it cost?

14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.

20K trail plan, 4 sessions a week

20 km · 800 m D+

You have 4 slots a week. Here is how Endu spreads a 20K trail preparation over 4 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.

Create my plan for 20K trail

weeks: 11
sessions: 40
sessions / week: 3.6
peak week: 5 h

Plan structure

Periodised in phases: build the base, move to race-specific work, then taper before the race.

Base
Weeks 1–3 · 3 wk
Build
Weeks 4–5 · 2 wk
Specific
Weeks 6–8 · 3 wk
Taper
Weeks 9–10 · 2 wk
Race week
Weeks 11–11 · 1 wk

Volume progression

Week by week: lighter recovery weeks are built in to absorb the load.

Wk	Phase	Hours	km	Elev.
1	Base	2.9 h	21	231 m
2	Base	3.3 h	24	282 m
3	Base	3.6 h	26	431 m
4	Buildrecovery	2.8 h	20	213 m
5	Build	4 h	28	567 m
6	Specific	4.4 h	32	486 m
7	Specific	4.7 h	34	514 m
8	Specific	5 h	37	540 m
9	Taper	3.6 h	27	342 m
10	Taper	2.8 h	20	114 m
11	Race week	2 h	16	17 m

Sample week — week 6 (Specific)

Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.

MondayEasy
🏔️ Easy trail run 30min — rolling terrain (~81m climb)
30 min · 3.5 km
TuesdayHard
🏔️ Long hills 3×8min
1 h 13 · 9.7 km
FridayModerate
🏔️ Downhill technique 44min (38m climb)
44 min · 5.9 km
SundayEasy
🏔️ Long trail run ~13.0km with 270m climbing
1 h 56 · 13 km

Example generated for a intermediate-level profile (VMA 15 km/h, 4 sessions/week). Your plan will depend on your level, availability and feedback.

Your plan, not a template athlete's

This plan is generated for an athlete at intermediate level training 4 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.

Create my plan for 20K trail

Frequently asked questions

How many weeks to prepare for 20K trail?: For an athlete at intermediate level, Endu builds a 11-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
How many sessions per week?: This example has 3.6 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
Can I follow sessions on my watch?: Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
How much does it cost?: 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.