30K trail training plan
13 weeks, 4 sessions a week, up to 7.3 h and 1,050 m of climbing a week at the peak, long run up to 3h16. Here is the preparation structure Endu generates for an athlete at intermediate level targeting a 30K trail. Your plan will be calibrated on your level, your available days and your feedback after every session.
Variations of this plan
- weeks
- 13
- sessions
- 52
- sessions / week
- 4
- peak week
- 7.3 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- General preparationWeeks 1–2 · 2 wk
- BaseWeeks 3–6 · 4 wk
- BuildWeeks 7–9 · 3 wk
- SpecificWeeks 10–11 · 2 wk
- TaperWeeks 12–12 · 1 wk
- Race weekWeeks 13–13 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km | Elev. |
|---|---|---|---|---|
| 1 | General preparation | 4.2 h | 31 | 340 m |
| 2 | General preparation | 4.5 h | 33 | 440 m |
| 3 | Base | 4.8 h | 36 | 440 m |
| 4 | Baserecovery | 3.8 h | 28 | 303 m |
| 5 | Base | 4.8 h | 35 | 586 m |
| 6 | Base | 5.4 h | 40 | 635 m |
| 7 | Build | 5.9 h | 43 | 676 m |
| 8 | Buildrecovery | 4.6 h | 33 | 418 m |
| 9 | Build | 5.9 h | 42 | 788 m |
| 10 | Specific | 6.6 h | 48 | 887 m |
| 11 | Specific | 7.3 h | 52 | 1,062 m |
| 12 | Taper | 4.2 h | 32 | 497 m |
| 13 | Race week | 2.9 h | 24 | 18 m |
Sample week — week 7 (Build)
Real sessions from the plan with their targets. Each session is detailed step by step, and can be sent to a Garmin or COROS watch.
- MondayEasy1 h 22 easy1 h 22 · 10.9 km
- TuesdayModerate2 × (10 min climb + 5 min descent)45 min · 5.3 km
- FridayVery hard10 × 1 min 30 s uphillrecover on the way down, 2 min 15 s1 h 03 · 8.4 km
- SundayEasyLong run 2 h 452 h 45 · 18 km
Example generated for a intermediate-level profile (MAS 15 km/h, 4 days available per week). Your plan will depend on your level, availability and feedback.
This plan’s check-up
Pass
A 13-week build (recommended minimum: 12); a longest run never more than 9% above the previous month’s; volume rising at most 12% from one week to the next; 92% of the time at easy effort; the longest session 2 weeks before the race; a taper cutting volume by 60% in race week.
2 worth knowing · 16 checks passed
Remarks
Strength training — No strength session.
Fueling — Long sessions (up to 196 min in this plan) are where race fueling is rehearsed.
The 16 checks passed, in detail
Length of the build — 13 weeks: enough for this race (recommended minimum: 12).
Sessions per week — 4 sessions a week: the minimum for this race is met.
Volume progression — Running volume rises at most 12% from one week to the next (a signal appears beyond 20%).
Long run increase — Each week, the longest run is at most 9% longer than the longest of the previous month (benchmark: 10%).
Lighter weeks — A lighter week comes back regularly (weeks 4, 8).
Weight of the long run — The long run keeps a reasonable share of the week.
Intensity distribution — About 92% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 2 demanding session(s) a week: suited to the level.
Hard days back to back — Demanding sessions are separated by easy days.
Rest days — At least one rest day a week.
Climbing in training — The plan prepares the climbs and descents (33 sessions with elevation).
Timing of the longest session — The longest session falls 2 weeks before the race: the right time.
Taper — Volume drops 60% in race week.
Intensity during the taper — Short race-pace efforts remain in the last two weeks.
Frequency during the taper — The number of sessions stays close to usual (100%).
Climbing in the busiest week — The busiest week climbs 1062 m, for 1300 m on race day.
Endu runs its own plans through the plan check open to everyone: same public rules, same thresholds, same sources. The rules and their sources, and a check of your own plan.
Why this plan works
Science-based periodisation
Base → build → specific → taper, with a recovery week every 3 to 4 weeks. Load goes up, but never two hard weeks in a row without a breather.
Paces, not vague feelings
Every session has target zones (pace, HR) computed from your MAS or a reference performance. A MAS test is built into the plan if you don't know yours.
Elevation as the central variable
Weekly climbing volume, long hilly runs, downhill technique and power-hiking for ultras: a trail plan is not a road plan with bumps.
A plan that listens
After each session you rate how it felt (RPE). Too hard? The plan eases what follows. Skipped a session? It reschedules or absorbs it.
On your watch
On Garmin with the Endu app, on COROS by direct sync: the guided workout shows up on your wrist, step by step.
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level with 4 days available per week. Yours will be calibrated on your MAS, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for 30K trailFrequently asked questions
- 30K trail: how many weeks of preparation?
- For an athlete at intermediate level, Endu builds a 13-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it lengthens the preparation, and when the gap is large the preparation starts right away, gently and at your current volume, before building up.
- Is this plan well built?
- Pass at Endu’s plan check, the same as for any plan: 16 of 16 checks passed. A 13-week build (recommended minimum: 12); a longest run never more than 9% above the previous month’s; volume rising at most 12% from one week to the next; 92% of the time at easy effort; the longest session 2 weeks before the race; a taper cutting volume by 60% in race week. The rules and their sources are public on endu.fr/en/controle-technique.
- How many sessions per week?
- This example has 4 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.
- I'm a beginner, is this plan for me?
- The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.
- Can I follow sessions on my watch?
- Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.
- 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.