Thinking about signing up for your first trail 25K, but wondering whether you can run the entire distance?
You don’t have to run every step.
A trail 25K is roughly 15.5 miles, and hiking can be part of a smart race strategy. This 16-week beginner plan is designed for men and women in their 40s, 50s and 60s who want to build their fitness, train consistently and work toward that first finish line.
Watch the full training video
Who is this plan for?
This plan is for newer trail runners who want a straightforward way to prepare for a 25K and are comfortable including walking and hiking in both training and racing. The goal is to arrive prepared to finish—not to chase a podium.
I’m Eric, a trail and ultra runner and coach. I’ve finished races from 25K to 100 miles and coached athletes to finishes across those distances. I’ve also made previous 25K training videos, listened to feedback and worked with runners in their 40s, 50s and 60s preparing for their first trail races.
What I keep coming back to is this: a plan works best when you understand it well enough to follow it consistently.
Keep it simple. Stupid simple.
When I trained for my first 50K, I downloaded a generic plan that I knew I could follow. It wasn’t perfect. It gave me something to work toward, and I committed to doing the work.
There’s a lot of training information out there. As a beginner, it’s easy to spend more time comparing strategies than practicing the basics.
This plan gives you a schedule. These four habits will help you make that schedule useful.
1. Start with four minutes of jogging and one minute of walking
For the first three to four weeks, use a simple 4:1 run/walk pattern during your scheduled runs:
- Jog easily for four minutes.
- Walk purposefully for one minute.
- Repeat for the duration of your scheduled run.
Keep the jogging effort comfortable enough to hold a conversation. On steep climbs, hike as needed rather than forcing the running interval.
If you’ve been a road runner, used to be fast or feel like walking doesn’t count, this may take some getting used to. But purposeful walking is a skill you can practice.
On a hilly trail course, knowing when to hike—and being comfortable doing it—can help you manage your effort. Practice that decision in training instead of treating walking as something you only do when you’re exhausted.
2. Build toward the terrain of your race
From around week five onward, start making your long runs more specific to the race you’re preparing for. Look at its elevation gain, the steepness of the climbs, the descents and the trail surface.
A flat road run and a rocky trail run can cover the same distance while asking very different things of you.
One useful comparison is elevation gain per mile. If your 25K has 2,000 feet of climbing over roughly 15.5 miles, that averages about 130 feet of gain per mile.
Use that number as a guide when choosing training routes. Build gradually toward similar terrain and climbing demands as your fitness develops. You don’t need to force every run to match or exceed the race.
Practice the downhill sections too. Learning to move comfortably on descents is part of preparing for a trail race.
As you reach the taper in the downloadable schedule, let the training volume come down. That is your opportunity to recover from the work you’ve done.
3. Practice eating during your longer runs
Don’t leave your fueling strategy until race day.
On runs lasting longer than an hour, start practicing with food or drink you can comfortably take in while moving. That might include gels, chews, a carbohydrate drink or small portions of solid food.
Start early, use manageable amounts and pay attention to what works for you. Test how the food tastes, how easy it is to carry and whether your stomach tolerates it as the run goes on.
The point is to make fueling familiar. Eating a big meal after a run doesn’t give you practice eating during one.
The four short videos included with the free plan explain additional training strategies, including how to set up a run specifically to practice nutrition.
4. Build consistency while respecting recovery
Some days, you simply won’t feel like running.
If you’re otherwise feeling well and motivation is the obstacle, start with a walk or a hike. Getting outside and moving can help you keep the habit alive.
I sometimes give myself a small reward: “Eric, get your run done, then you can go surf.” Find something that helps you get started.
There is a difference between low motivation and needing recovery. Illness, pain or unusual fatigue deserve attention. Rest is part of training too.
Life will also interrupt the schedule occasionally. If you miss a day, avoid cramming the missed training into the next one. Return to the plan and focus on the weeks ahead. Consistency is built over time.
Your first 25K can be the beginning
A 25K gives you a chance to learn skills you can carry into longer races: controlling your effort, hiking climbs, moving on trails, fueling and staying patient.
If a 50K, 50-mile race or something longer interests you, this training can help build a foundation. Take the next step after recovering and considering what you learned from your first race.
For the next stage, read more trail and ultra training articles on the My Endurance Life blog.
Simple doesn’t mean easy. Trail running takes work, and the challenge is part of what makes a finish meaningful.
Follow the schedule. Practice the basics. Give yourself time to improve.
Suffering builds endurance. Endurance builds character. Character builds hope.
“What if some were unfaithful? Does their faithlessness nullify the faithfulness of God? By no means! Let God be true though every one were a liar, as it is written, ‘That you may be justified in your words, and prevail when you are judged.’”
Romans 3:3–4, ESV