Just getting started? No problem.

You’ve just found a “couch to 5km” program designed for people new to running and seeking the beauty and challenge of trail.

16-week Trail Running for Beginners Program

Cost: $250 + HST

Over the course of 16 weeks, you’ll build confidence and the aerobic base to run continuously on trails while learning about navigating mixed terrain, gear appropriate for trail running, strength training and cross-training for trail running, uphill and downhill techniques, and proper fueling for going even longer.

You’ll still receive personalized coaching and a tailored training plan programmed in Training Peaks designed to suit your goals, ability, and lifestyle. By the end of the program, you should be able to confidently complete a 5-8km trail run (or run 45–75 minutes on trail).

How it works

You can start anytime. This is an individualized coaching program tailored to you. We’ll start where you’re at: If you’re new to running, we’ll start with a walk-run protocol first and transition slowly to running more consistently on trail. No experience necessary.

  1. Fill out the contact form and we’ll follow up to book your free program consultation.

  2. Your program will start on the date of your choice following your consultation and continue for 16 weeks unless otherwise agreed upon.

  3. Each week, you’ll receive your weekly training plan on Training Peaks, including warm-up and cool-down routines and recommended recovery, cross-training, and strength training activities.

  4. Every week has a core theme with some light reading and/or videos to better help you understand the core concepts and techniques related to trail running. Read at your leisure or save it for later.

  5. We’ll schedule bi-weekly video or phone check-ins to ensure your training plan is working for you and that you’re progressing safely and effectively.

Let’s Go!

Sign up to get started.

Example Schedule

While every athlete will receive personalized coaching and programming, this is an example of a weekly schedule:

  • Monday - Rest Day

  • Tuesday - Walk/Run or Easy Run

  • Wednesday - Mobility: Exercises to prevent injury and improve running.

  • Thursday - Core Training Session (you’ll use this session to focus on a specific technique or training method, including efficiency drills, hills, and eventually an intro to speed work).

  • Friday - Active Recovery or Cross-training: Walking, easy cycling, strength training, or yoga.

  • Saturday - Active Recovery or Rest: Walking, yoga, easy cycling, or rest.

  • Sunday - Walk/Run or Easy Run