Improve your 15 km trail results

A 24 week programme to return to running on three available days and progressively prepare for a 15 km trail. Start with run/walk intervals. Strength and mobility fit within those three days; the other four are rest days. The 15 km goal is optional and no faster time is guaranteed.

Check compatibility

• Adult returning to running; a current base of 0 km per week is allowed, with no recent continuity requirement.
• Three non-consecutive days; up to 120 minutes per outing and 260 minutes per week. Hills and kettlebells are optional, with flat and unloaded alternatives. Confirm specific available days before assignment.
• Monday start. A linked race date must match the final day of the twenty-four weeks. The system does not compress or intensify the content.

What it contains

168 planned days, with defined instructions, duration, equipment and exercises. You can log what you did, perceived effort and notes, link an activity and compare it with the plan.

Kettlebell and ground movement are distinct categories. Reference guides do not constitute review of the complete training dose.