Beginner 40K trail plan
15 weeks, 4 sessions a week, up to 5.5 h and 850 m of climbing a week at the peak, long run up to 2h29. Here is the structure Endu generates for a runner at beginner level preparing a 40K trail. Volume, long run and intensity change with the declared level.
- weeks
- 15
- sessions
- 60
- sessions / week
- 4
- peak week
- 5.5 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 10–13 · 4 wk
- TaperWeeks 14–14 · 1 wk
- Race weekWeeks 15–15 · 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 | 2.8 h | 20 | 412 m |
| 2 | General preparation | 3 h | 20 | 507 m |
| 3 | Base | 3.2 h | 22 | 528 m |
| 4 | Base | 3.4 h | 24 | 494 m |
| 5 | Base | 3.6 h | 23 | 673 m |
| 6 | Baserecovery | 2.8 h | 20 | 457 m |
| 7 | Build | 3.6 h | 24 | 569 m |
| 8 | Build | 4.1 h | 28 | 769 m |
| 9 | Build | 4.5 h | 31 | 621 m |
| 10 | Specificrecovery | 3.5 h | 25 | 501 m |
| 11 | Specific | 4.5 h | 30 | 763 m |
| 12 | Specific | 5 h | 34 | 764 m |
| 13 | Specific | 5.5 h | 38 | 851 m |
| 14 | Taper | 3.3 h | 22 | 499 m |
| 15 | Race week | 2.6 h | 21 | 21 m |
Sample week — week 8 (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.
- MondayEasy43 min easy43 min · 5.7 km
- TuesdayVery hard8 × 45 s uphillrecover on the way down, 1 min 8 s40 min · 4.7 km
- FridayEasy43 min easy43 min · 5.7 km
- SundayEasyLong run 1 h 591 h 59 · 12 km
Example generated for a beginner-level profile (MAS 12.5 km/h, 4 days available per week). Your plan will depend on your level, availability and feedback.
This plan’s check-up
Pass with remarks
A 15-week build (recommended minimum: 12); a longest run never more than 10% above the previous month’s; volume rising at most 12% from one week to the next; 97% of the time at easy effort; the longest session 2 weeks before the race; a taper cutting volume by 54% in race week.
1 worth a look · 4 worth knowing · 14 checks passed
Remarks
Climbing in the busiest week — The busiest week climbs only 851 m, for 2000 m on race day.
Lighter weeks — 5 loading weeks in a row without a lighter week (up to week 5).
Weight of the long run — The long run is up to 51% of the week’s running time (4 runs).
Strength training — No strength session.
Fueling — Long sessions (up to 149 min in this plan) are where race fueling is rehearsed.
The 14 checks passed, in detail
Length of the build — 15 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 10% longer than the longest of the previous month (benchmark: 10%).
Intensity distribution — About 97% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 1 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 (29 sessions with elevation).
Timing of the longest session — The longest session falls 2 weeks before the race: the right time.
Taper — Volume drops 54% 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%).
A beginner’s first month — No very intense session in the first four weeks.
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.
Your plan, not a template athlete's
This plan is generated for an athlete at beginner 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 40K trailFrequently asked questions
- 40K trail, beginner level: how many weeks of preparation?
- For an athlete at beginner level, Endu builds a 15-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 with remarks at Endu’s plan check, the same as for any plan: 14 of 15 checks passed. A 15-week build (recommended minimum: 12); a longest run never more than 10% above the previous month’s; volume rising at most 12% from one week to the next; 97% of the time at easy effort; the longest session 2 weeks before the race; a taper cutting volume by 54% 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.
- 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.