Sample plan

Trail marathon training plan — 42K

Noah's mountain marathon.

Noah is 41 and has run for six years, mostly on hills: four days a week, around 45 km, a 26 km long run. Fourteen weeks to a trail marathon — 42 km with 2,200 m of climb — he'd like to finish under five and a half hours.

Built by Tuin on 9 September 2026
Shown from this week, so it reads like a plan starting today — every weekday, distance and session is exactly as it was written.

The runner is made up. The plan is not: it is exactly what Tuin built from these numbers, through the same door every athlete's first plan goes through. It was written in English — the other two languages are translated word for word, never renumbered, and strength exercises are named from a standard glossary so they read the same everywhere.

Why this plan looks like this

The distance says marathon and almost nothing else about it does: 2,200 metres of climb turn 42 kilometres into five and a half hours, which is closer in duration to a road fifty than to a road marathon. Noah's eight weeks are already hilly, so the plan is not teaching him to climb — it is teaching his legs the descents, which is what actually ends a mountain marathon, and it measures every session in time and metres because a pace on that terrain is a number with no meaning.

What the coach was told

Goal
Winter trail marathon
Race day
17 January 2027
Distance
42 km
Climb
2,200 m D+
Target
5:30:00
Runs per week
4
Weekly volume
~45 km
Longest run
26 km
Recent effort
21.1 km · 1:55:00
Threshold pace
5:00/km

The eight weeks before

Weekly kilometres the coach read before writing a single session — the runs it built on.

45
45
46
46
33
50
50
51

1350 m · 1350 m · 1380 m · 1380 m · 990 m · 1500 m · 1500 m · 1530 m D+

What the coach said, handing it over

Here's your first 14-week block toward the Winter trail marathon (42km/2,200m, sub-5:30) — built in Cruise mode, so the ramp is deliberately gentle and sustainable rather than the fastest path there.

Assumptions I made, correct me if any are off: - Your recent long runs (19-22km, 570-660m) and 45km/wk baseline are the starting point — no beginner treatment here, you already run plenty. - I've used your August half (1:55:00) as the fitness anchor rather than inventing a pace — sessions are mostly effort/RPE-based since this is trail with real climbing. - Strength lands Thursdays (your only free day) as 1x/week per your preference — heavy/low-rep in base, shifting to plyometrics through build, maintenance in taper, and dropped entirely race week. - Weekly vert ramps toward ~1,150m at peak (50-75% of race D+), with two dedicated downhill sessions (Dec 14 and Dec 21) landing 3-5 weeks out so your legs recover the eccentric damage before race day — no descent work in race week itself. - Long run grows toward 26-27km (near your current longest), by TIME as much as distance since trail pace varies a lot with terrain. - Race week gets a real uphill-only sharpener Wednesday (4 days out) plus openers Saturday — not an all-easy taper, which tends to leave legs flat on race morning.

First session is tomorrow (Thu 10/15) — strength — then an easy run Friday and your long run Sunday to ease back in. Tell me if your weeks actually look different (e.g. you'd rather strength land elsewhere, or you want more/less vert) and I'll reshape it.

The plan, week by week

Sixteen weeks is a lot to scroll. Every week is folded — open the ones you want, and week one is open already.

14 weeks · Peak week 14 · 52 km planned

Week 1from 15 Oct3 sessions24 km planned

Settling back in

  • Thu 15
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 per side · moderate-heavy · Calf raise (straight knee) 3 × 8 · bodyweight+ · Calf raise (bent knee) 3 × 10 · Single-leg hip thrust 3 × 8 per side
  • Fri 16
    Easy · 8 km @ 6:00-6:30/km · 45–55 min
    Easy conversational run to open the block.
  • Sun 18
    Long · 16 km · 100–120 min
    Long run on rolling terrain, steady effort throughout — no fireworks, just time on your feet.
Week 2from 19 Oct5 sessions34 km planned

Base — first quality hill day

  • Tue 20
    Easy · 8 km · 40–50 min
    Easy run, keep it truly conversational.
  • Wed 21
    Short hill reps · 8 × (1 min / 2 min) · 40–50 min
    Short, sharp hill reps — this rebuilds power on steep ground without wrecking your legs.
  • Thu 22
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 per side · moderate-heavy · Calf raise (straight knee) 3 × 8 · Calf raise (bent knee) 3 × 10 · Single-leg hip thrust 3 × 8 per side
  • Fri 23
    Easy · 8 km · 40–50 min
    Easy run, recovery from Wednesday's hills.
  • Sun 25
    Long · 18 km · 115–145 min
    Long run building slightly on last week — steady effort, save the legs for the last climb.
Week 3from 26 Oct5 sessions36 km planned

Base — sustained climbing

  • Tue 27
    Easy · 9 km · 45–60 min
    Easy run.
  • Wed 28
    Sustained climb · 4 × (4 min / 3 min) · 45–55 min
    One long sustained climb at a strong but controlled effort — this is the engine work the race demands.
  • Thu 29
    Strength
    Back squat 4 × 5 · heavy ~5RM · Split squat 3 × 6 per side · Calf raise (straight knee) 3 × 8 · Single-leg calf raise (bent knee) 3 × 10 · Single-leg hip thrust 3 × 8 per side
  • Fri 30
    Easy · 8 km · 40–50 min
    Easy run, legs should feel recovered by now.
  • Sun 1
    Long · 19 km · 125–155 min
    Long run, gentle bump in both distance and vert — steady effort.
Week 4from 2 Nov5 sessions38 km planned

Base — progressing toward first cutback

  • Tue 3
    Easy · 9 km · 45–60 min
    Easy run.
  • Wed 4
    Uphill tempo · 10 km · 40–55 min
    One sustained climb held at a comfortably-hard effort — the trail version of a tempo run.
  • Thu 5
    Strength
    Back squat 4 × 5 · heavy ~5RM · Split squat 3 × 6 per side · Calf raise (straight knee) 3 × 8 · Single-leg calf raise (bent knee) 3 × 10 · Single-leg hip thrust 3 × 8 per side
  • Fri 6
    Easy · 8 km · 40–50 min
    Easy run.
  • Sun 8
    Long · 21 km · 135–165 min
    Biggest long run of this mini-block before we back off next week — steady, controlled effort.
Week 5from 9 Nov5 sessions29 km planned

Deload — let the legs catch up

  • Tue 10
    Easy · 7 km · 35–45 min
    Easy run, shorter than usual — this week is about absorbing the last month's work.
  • Wed 11
    Easy hill reps · 6 × (1 min / 2 min) · 30–40 min
    Short hill reps, easier volume than two weeks ago — quality without digging a hole.
  • Thu 12
    Strength
    Back squat 3 × 5 · moderate · Split squat 2 × 6 per side · Calf raise (straight knee) 2 × 10 · Single-leg calf raise (bent knee) 2 × 10
  • Fri 13
    Easy · 7 km · 35–45 min
    Easy run.
  • Sun 15
    Long · 15 km · 95–115 min
    Shorter long run this cutback week — your fitness is banking, not fading.
Week 6from 16 Nov5 sessions39 km planned

Build begins — back to progressing

  • Tue 17
    Easy · 9 km · 45–60 min
    Easy run, fresh off the cutback week.
  • Wed 18
    Sustained climb · 4 × (4 min / 3 min) · 45–55 min
    Sustained climb, a step up from three weeks ago — the engine work is building.
  • Thu 19
    Strength
    Back squat 4 × 5 · heavy ~5RM · Split squat 3 × 6 per side · Low box jump 3 × 5 · light · Single-leg calf raise (bent knee) 3 × 10 · Single-leg hip thrust 3 × 8 per side
  • Fri 20
    Easy · 8 km · 40–50 min
    Easy run.
  • Sun 22
    Long · 22 km · 145–175 min
    Long run pushing toward your current longest — steady, patient effort.
Week 7from 23 Nov5 sessions40 km planned

Build — vert ramping

  • Tue 24
    Easy · 9 km · 45–60 min
    Easy run.
  • Wed 25
    Downhill repeats · 5 × (3 min / 5 min) · 55–75 min
    Downhill-focused session — first of two to teach your quads to handle descent damage well before race day.
  • Thu 26
    Strength
    Back squat 4 × 5 · heavy · Low box jump 3 × 6 · Split squat 3 × 6 per side · Single-leg calf raise (bent knee) 3 × 10
  • Fri 27
    Easy · 8 km · 40–50 min
    Easy run.
  • Sun 29
    Long · 23 km · 155–185 min
    Long run, steady progression.
Week 8from 30 Nov5 sessions42 km planned

Build — biggest vert week so far

  • Tue 1
    Easy · 9 km · 45–60 min
    Easy run.
  • Wed 2
    Uphill tempo · 10 km · 50–60 min
    Uphill tempo, a step harder than last time.
  • Thu 3
    Strength
    Back squat 4 × 5 · heavy · Bounding 4 × 20m · Split squat 3 × 6 per side · Single-leg calf raise (bent knee) 3 × 10
  • Fri 4
    Easy · 9 km · 45–60 min
    Easy run.
  • Sun 6
    Long · 24 km · 160–190 min
    Long run, near-peak distance.
Week 9from 7 Dec5 sessions32 km planned

Deload before the specific phase

  • Tue 8
    Easy · 7 km · 35–45 min
    Easy, shorter run.
  • Wed 9
    Short hill repeats · 8 × (45s / 2 min) · 40–55 min
    Short hill reps, easy dose.
  • Thu 10
    Strength
    Back squat 3 × 5 · moderate · Split squat 2 × 6 per side · Single-leg calf raise (bent knee) 2 × 10
  • Fri 11
    Easy · 7 km · 35–45 min
    Easy run.
  • Sun 13
    Long · 18 km · 115–145 min
    Cutback long run — recovery-with-vert.
Week 10from 14 Dec5 sessions44 km planned

Race-specific — power-hiking practice

  • Tue 15
    Easy · 9 km · 45–60 min
    Easy run.
  • Wed 16
    Hike-run alternations · 6 × (3 min / 3 min) · 50–65 min
    Hike-run intervals — deliberate power-hiking practice, this IS race-specific work, not a compromise.
  • Thu 17
    Strength
    Back squat 4 × 5 · heavy · Low box jump 3 × 6 · Split squat 3 × 6 per side · Single-leg calf raise (bent knee) 3 × 10
  • Fri 18
    Easy · 9 km · 45–60 min
    Easy run.
  • Sun 20
    Long · 26 km · 170–210 min
    Near your longest run — this is your dress rehearsal for pacing and fueling on climbs.
Week 11from 21 Dec5 sessions43 km planned

Race-specific — second descent session, then start easing back

  • Tue 22
    Easy · 9 km · 45–60 min
    Easy run.
  • Wed 23
    Downhill repeats · 5 × (3 min / 5 min) · 55–75 min
    Second and final downhill session — landing here, ~4 weeks before race day, so your quads are fully recovered on race morning.
  • Thu 24
    Strength
    Back squat 4 × 5 · heavy · Bounding 3 × 20m · Split squat 3 × 6 per side · Single-leg calf raise (bent knee) 3 × 10
  • Fri 25
    Easy · 9 km · 45–60 min
    Easy run.
  • Sun 27
    Long · 25 km · 170–200 min
    Long run, starting to come down slightly as we head into taper.
Week 12from 28 Dec5 sessions35 km planned

Taper begins

  • Tue 29
    Easy · 8 km · 40–50 min
    Easy run.
  • Wed 30
    Uphill tempo · 9 km · 50–60 min
    Uphill tempo, moderate dose — keeping intensity, cutting volume.
  • Thu 31
    Strength
    Back squat 3 × 4 · heavy · Split squat 2 × 6 per side · Single-leg calf raise (bent knee) 2 × 10
  • Fri 1
    Easy · 7 km · 35–45 min
    Easy run.
  • Sun 3
    Long · 20 km · 135–165 min
    Long run coming down meaningfully now — legs should feel fresher.
Week 13from 4 Jan5 sessions27 km planned

Taper — volume way down, legs waking up

  • Tue 5
    Easy · 7 km · 35–45 min
    Easy run.
  • Wed 6
    Short hill repeats · 8 × (45s / 2 min) · 40–55 min
    Short hill reps, light dose — keeping legs sharp without digging fatigue.
  • Thu 7
    Strength
    Back squat 2 × 4 · moderate · Single-leg calf raise (bent knee) 2 × 10
  • Fri 8
    Easy · 6 km · 30–40 min
    Easy run.
  • Sun 10
    Long · 14 km · 95–115 min
    Short taper long run — easy effort, just keeping the legs used to time on feet.
Week 14from 11 Jan7 sessions52 km planned

Race week

  • Mon 11
    Rest
    Full rest — nothing to prove this early in race week.
  • Tue 12
    Easy · 5 km · 25–35 min
    Easy shakeout run, keeps the legs loose without adding fatigue.
  • Wed 13
    Uphill sharpener · 5 × (2 min / 2 min) · 30–45 min
    Uphill-only sharpener — this keeps your legs sharp, it doesn't build anything. You should finish feeling like you could do it again. No descent work this close to race day.
  • Thu 14
    Rest
    Rest — no strength this week, just recovery.
  • Fri 15
    Easy · 5 km · 25–35 min
    Short easy run, legs should feel light.
  • Sat 16
    Easy · 5 × (30s / 90s) · 20–30 min
    Openers — easy jog finishing with a few relaxed strides at race effort to prime the legs, not tire them.
  • Sun 17
    Race day · 42 km · 300–360 min
    Race day — Winter trail marathon. Even effort on the climbs, patient early, save something for the last descent. This is what all fourteen weeks were for.
Other plans
First trail, 25K →50K trail →5K under 20:00 →5K in 22:00 →5K under 25:00 →5K in 30:00 →10K under 40:00 →10K under 42:00 →10K in 45:00 →10K in 50:00 →10K in 55:00 →Half under 1:30 →Half in 1:45 →Half in 2:00 →Half in 2:10 →Half in 2:15 →First half, 2:30 →Marathon under 3:00 →Marathon in 3:30 →Marathon in 3:45 →Marathon in 4:00 →First marathon, 4:30 →

Yours would look different

Tuin writes every plan from the runs it can actually see and the goal you set — then keeps rewriting it as your weeks happen. The whole of it is free for 7 days.

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Trail marathon training plan — 42K · Tuin