Recovery runs are even easier, and should be the slowest pace you can go without walking.

In the plan, you’ll see that certain days are listed as “easy” while others are listed as “recovery.” Easy runs should be a conversational pace you could keep for hours if you needed to.

The most important thing is consistency, and keeping it easy. Newer runners can alternate between running and walking as needed. Running easy helps strengthen the musculoskeletal system, stimulate circulatory system growth to deliver oxygen to muscles, and increase the ratio of slow-twitch to fast-twitch muscle fibers for better endurance.īeginner trail runners or athletes coming back from a hiatus should start with shorter runs, anywhere from 10 to 30 minutes, and aim to build up to four to five runs a week. Aim to spend the bulk of your training at an easy effort (a fully conversational effort, where you could speak out loud for several sentences) to build your aerobic capacity. The paradox of running is that you get faster by running intentionally easy. The biggest mistake newer runners make is going too fast. For more about the “how” and “why” behind your training, read on: Run Often, Run Easy If you’re stoked to get started and ready to download a PDF of our plan, here it is. If you’re not currently running 15 miles a week, or are running three times a week or less, we suggest starting with our Beginner Bootcamp before diving into race-specific training.

This plan is ideal for healthy individuals who can currently run 15-20 miles per week, and best for a race around 12 weeks in the future. After that, you can dive into some higher-intensity training to hone your speed. Then, you’ll want to develop your ability to hold a faster pace for longer. To improve and stay healthy, happy and injury-free, you need to first build your aerobic base. Whether you’re new to the trails or new to running entirely, the same training principles apply. Here’s our 12-week training plan to run your first half marathon on the trails. Thirteen miles is an achievable and fun goal for almost anyone with a bit of structured training. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

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