12-Week Fauna 15 Trail Running Training Plan - 15km Goal

Who This Plan Is For

This training plan is designed for runners who can currently complete 5km three times per week comfortably and want to build toward completing a 15km trail run. You should have a solid base of regular running and be injury-free before starting.

Training Run Types Explained

Easy Pace Runs: These should feel conversational - you should be able to chat while running. This is your aerobic base-building pace, typically 1-2 minutes per km slower than your 5km race pace.

Hill Repeats: Short, hard efforts uphill to build power and strength specific to trail running. The uphill effort should feel hard (7-8/10 effort), with easy jogging recovery between reps.

Trail Runs: Run on unpaved surfaces when possible - dirt paths, forest trails, or uneven terrain. Focus on getting comfortable with varied footing and terrain changes rather than pace.

Recovery Runs: These are short, very easy-paced runs designed to promote blood flow and aid recovery. Should feel almost effortless.

Tempo Runs: Sustained efforts at a "comfortably hard" pace - the effort you could maintain for about an hour in a race. Should feel challenging but controlled.

Fast Finish Runs: Start at easy pace and increase to moderate-hard effort for the final kilometres. Teaches your body to run strong when tired.

General Training Advice

Listen to your body - if you're feeling overly fatigued, take an extra rest day
Most of your running (80%) should feel easy and conversational
Hydration and nutrition become increasingly important as distances increase
Practice with any gear you plan to use on race day during longer training runs
Don't attempt to make up missed sessions - just continue with the plan
Consider trail-specific strength training and mobility work on rest days
Monday and Wednesday are rest days, but feel free to move days around to fit your schedule

Week 1 (June 23 - June 29, 2025)

Tuesday: 4km easy pace
Thursday: Hill Rep Run (10-min warm-up, 3 × 30-sec hard effort uphill with 60-sec jog recovery, 10-min cool-down)
Friday: 25-mins easy pace
Saturday: 5km trail run
Sunday: 15-minute recovery run

Week 2 (June 30 - July 6, 2025)

Tuesday: 4km easy run
Thursday: Hill Rep Run (10-min warm-up, 4 × 30-sec hard effort uphill with 60-sec recovery, 10-min cool-down)
Friday: 25-mins easy pace
Saturday: 6km easy trail run
Sunday: 15-minute recovery run

Week 3 (July 7 - July 13, 2025)

Tuesday: 5km easy run
Thursday: Tempo run (10-min warm-up, 8-min tempo, 10-min cool-down)
Friday: 25-mins easy pace
Saturday: 7km trail run
Sunday: 20-min recovery run

Week 4 - Recovery Week (July 14 - July 20, 2025)

Tuesday: 4km easy pace
Thursday: Easy fartlek (10-min warm-up, 5 × 1-min pickups with 1-min easy recovery, 10-min cool-down)
Friday: 25-mins easy pace
Saturday: 5km easy trail run
Sunday: 15-minute recovery run

Week 5 (July 21 - July 27, 2025)

Tuesday: 5km easy run
Thursday: Hill Rep Run (10-min warm-up, 4 × 90-sec hard uphill with 90-sec recovery, 10-min cool-down)
Friday: 30-mins easy pace
Saturday: 8km trail run
Sunday: 20-min recovery run

Week 6 (July 28 - August 3, 2025)

Tuesday: 5km easy run
Thursday: Tempo run (10-min warm-up, 12-min tempo, 10-min cool down)
Friday: 30-mins easy pace
Saturday: 9km fast finish run with the last 1km at a faster pace
Sunday: 20-min recovery run

Week 7 (August 4 - August 10, 2025)

Tuesday: 6km easy run
Thursday: Hill Rep Run (10-min warm-up, 5 × 90-sec uphill hard efforts with 90-sec recovery, 10-min cool-down)
Friday: 30-mins easy pace
Saturday: 11km trail run
Sunday: 25-min recovery run

Week 8 - Recovery Week (August 11 - August 17, 2025)

Tuesday: 5km easy run
Thursday: Easy fartlek (10-min warm-up, 6 × 45-sec pickups with 75-sec easy recovery, 10-min cool-down)
Friday: 25-mins easy pace
Saturday: 8km easy trail run
Sunday: 20-minute recovery run

Week 9 (August 18 - August 24, 2025)

Tuesday: 6km easy run
Thursday: Tempo Interval Run (10-min warm-up, 2 × 8-min tempo with 2-min recovery, 5-min cool-down)
Friday: 30-min easy pace
Saturday: 12km trail run
Sunday: 25-min recovery run

Week 10 (August 25 - August 31, 2025)

Tuesday: 6km easy run
Thursday: Hill Rep Run (10-min warm-up, 4 × 2-min uphill hard efforts with 2-min recovery, 10-min cool-down)
Friday: 30-min easy pace
Saturday: 13km fast finish run with the last 2km at faster pace
Sunday: 25-min recovery run