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Have you set yourself a goal for this summer and want to take part in your first trail running race? But what’s the best way to prepare? Our expert Annika has summarized the most important tips for your first race, including a training plan.
The starting line is booked and now it’s time to train. Sure, you’ve already done a few days of trail running, but how do you prepare specifically for a 15 or 30-kilometre off-road race? To help you do this, we asked our colleague Annika Doppler to write down her tips. She is an event manager at Sport Conrad as well as a fitness coach and nutritionist and is running the Zugspitz Ultra Trail herself.
5 tips before your first trail running race
1. Start slowly and hone your running technique
Especially as a beginner, it is important to give your body time. This means
– Increase your pace and altitude slowly to avoid overloading yourself
– Start with routes that you enjoy and vary the load
– Pay attention to a balanced running technique with dynamic arm movements and stability in the upper body
Especially as a beginner, it is important to start slowly and work on the right technique. Photo: Sport Conrad
2. Variety is key
Monotonous jogging is a thing of the past. A varied workout provides more motivation – and better performance:
– Endurance runs at a comfortable pace (zone 2) form the basis.
– Interval training (e.g. short sprints or hill intervals) gets you going.
– Ride games and variable route profiles promote adaptability.
– Sometimes flatter, sometimes hillier – so you get used to different trail conditions.
3. The long run – your most important building block
You should incorporate a longer run once a week to build up your basic endurance. The following applies:
– Heart rate before pace: train in the range of 70-75% of your maximum heart rate.
– Don’t forget to eat and drink: Drink about 0.5-1 liter of water per hour and add carbohydrates after 90 minutes at the latest – top up every 30 minutes!
4. Strength, coordination and regeneration – the all-round package
Trail running demands a lot from your body. That’s why supplementary units are part of the mandatory program, such as
- Stability training (1-2x/week): Focus on core, ankle joints and leg axis stability.
- Coordination & running technique: Running ABC and coordination exercises before the run help you to run cleanly.
- Regeneration: Fascia roll, mobility exercises, yoga and stretching help you to relax.
5. It’s better together
Grab a training partner! Together, motivation increases – and sometimes it’s just easier to struggle together. Group runs, running communities or training camps are a great way to find like-minded people.
For example, we start together every Wednesday at the Pub Run:
No matter how it storms – we keep running! Photo: Sport Conrad
Sample training plan: 2 weeks for your first trail race
The excerpt is from a training plan for trail runners who want to prepare for their first competition with a distance of 15-30 km. The plan focuses on improving basic endurance, increasing distance, altitude, technique training and stress familiarization. You should already have basic endurance. This means that you can already run for at least 60 minutes at a stretch.
| Day | Week 1 | Week 2 |
| Monday | Rest day or relaxed regeneration training (yoga, meditation) | Rest day or relaxed regeneration training |
| Tuesday | Interval training (tartan track): – 20 min warm-up – 4×400 m (zone 4),– 2×200 m (zone 4-5) – 10 min cool-down |
Uphill intervals: – 15 min warm-up – 6×30 sec steep uphill (zone 4-5) – 2 min easy trot – 10 min cool-down |
| Wednesday | Regeneration training: fascia roll, flexibility, yoga | Regeneration training |
| Thursday | 45-60 min endurance run (zone 2), followed by 3 inclines | 50 min endurance run (zone 2) + 6×8 sec hill sprints |
| Friday | 30-40 min strength & stabilization training | 30-40 min strength & stabilization training |
| Saturday | Restday | Restday |
| Sunday | Long run: 90 min with 300-400 m elevation gain (zone 2), with refreshments! | Long run: 105 min (zone 2), preferably with trail section and refreshments |
With a structured training plan and targeted supplementary sessions, you are ideally prepared. Photo: Sport Conrad
Conclusion
With a structured, varied training plan and targeted supplementary sessions, you will be well prepared for your first trail running competition. Remember: progress takes time – and the journey is at least as important as the destination. So lace up your shoes, enjoy the trails and have fun exercising!