A short trail isn’t “just a little race.” It’s an intense effort, often irregular, with bursts, elevation changes, and technical sections that require both cardio and control.
This 12-week training plan is designed to help you prepare for this type of effort: being able to accelerate, handle climbs, manage descents… and stay sharp until the finish.
This program was developed with the support of Matthieu Andreux, a coach specialized in endurance sports. The goal here isn’t to follow a rigid plan but to give you an effective structure you can adapt to your level and terrain.
What you’ll really work on with this plan
Unlike long formats, a short trail requires being able to produce more intense efforts while maintaining control on uneven terrain.
Even in a short format, a good aerobic base remains essential. It helps you recover between efforts and avoid starting too fast.
Interval training sessions develop your ability to handle changes in pace: accelerations out of turns, uphill bursts, pace shifts.
Running fast on trails isn’t just about running fast. It’s about being able to stay fluid on unstable footing and handle descents without tensing up.
Who is this plan for?
This plan is suitable if you already run regularly and want to prepare for a trail between 14 and 30 km in good conditions.
You don’t need to be an expert, but you must be able to do several sessions per week and have already run on trails.
How to use this plan effectively
A plan only works if you can stick to it over time. The goal here is not to nail every session perfectly, but to stay consistent over 12 weeks.
If a session goes badly, adjust it. If you accumulate fatigue, lighten up. And above all, test in training what you will do in the race: your pace, your gear, your hydration.
Download the training plan
You can download the full week-by-week plan to structure your preparation and track your progress.
Download the short trail plan (12 weeks)
In summary
A short trail requires a good balance between endurance, intensity, and technique. This plan helps you build these foundations without spreading yourself too thin.
If you arrive at the start with responsive legs, good cardio, and the ability to push again, you’ve already done a big part of the work.
Plan developed with the support of Matthieu Andreux, trail physical preparation coach.
