Moderate elevation gain
Your plan adapts to the terrain around your home, whether you have a small hill or some major mountain passes nearby.
Training plans / The Campus Trail
From 6 weeks to 12 months
The Campus Trail
A good Campus trail training plan, developed by your coach Mathieu Blanchard, is essential to achieve your goals. Indeed, preparing for a trail is not simply about running long on the trails! You need a structured, progressive plan tailored to your profile, whatever your distance (from 5K to ultra).
In 2026, more than 25,000 runners followed this plan
Based on over 60 million kilometres travelled and analysed
4.9+3.4K reviews
4.8+2.7K reviews
4.5+1.4K reviews
The Campus Method draws on the experience of 600,000 runners and the analysis of 60 million kilometres run to provide effective, precise training plans tailored to each individual’s goals.
Coach's note
What is the secret of good trail training?
Do you want to understand the spirit of your future trail training plan? It's Mathieu Blanchard, reigning coach, who speaks about it best:
"Forget the copy-paste "road" plans: for Campus, I wanted to build a real trail runner experience. I put in everything I learned in the field: the importance of listening to yourself, managing elevation gain, and that famous ability to adapt when nature decides to change the plans.
The idea is to help you progress without breaking your body, while staying connected to your sensations and the environment.
Ready to change the way you see your training and go explore the summits? We'll catch up very soon on the trails!" - Mathieu Blanchard
On-the-ground intelligence
A methodology developed by expert coaches over the past five years. It's precise, intelligently tailored, and truly effective.
What types of workouts are in the trail training plan?
Campus offers you four types of workouts to prepare for your next trail race. From easy endurance to various interval sessions, including long runs and strength & conditioning, nothing is left to chance to accompany you step by step toward your goal.
Base endurance
Endurance is essential for trail running. These workouts should be comfortable and guided by how you feel. In practical terms, you should run in a relaxed manner, breathe easily and be able to chat without getting too out of breath. Unlike road runs, it is not possible to specify a target heart rate (HRM) to aim for. When trail running, you need to adjust your pace to the terrain to build up your endurance.
Intensity
Intensity workouts are the most intense workouts in your training plan. They are performed at an intensity that ranges from moderate to maximum, depending on the specific skill you wish to practise. To gauge your effort during trail running, we use what is known as the RPE (Rate of Perceived Exertion), which is rated from 1 (easy) to 10 (maximum). It allows you to maintain your pace across varied terrain, including slopes and ground that can sometimes be unstable. High-intensity trail running workouts, often carried out on hills, are designed to improve your speed, endurance, oxygen uptake and running economy. As they are extremely demanding both physically and mentally, they must stick to a strict schedule to allow for recovery.
Intensity with muscle pre-fatigue
High-intensity workouts with pre-fatigue training allow you to train for your next trail run, even if you don’t have the opportunity to tackle elevation gain in your local area. These training sessions are carried out at a high pace, even on flat terrain. They start with strength & conditioning exercises (S&C), then move on to high-intensity intervals, thereby improving your endurance on the trail.
Long runs
Long trail runs are done at a moderate intensity, guided by how you feel (RPE). Mathieu Blanchard calls them "hiking trails" to remind you to stay within a comfortable intensity range. The duration and the elevation gain vary depending on the week and the distance of the trail. This is your chance to test your kit and fueling so you can work out your race strategy.
Become a well-rounded athlete
It’s about so much more than just trail running—we’re right by your side even when your trail running shoes are back in the closet.
Maximum protection
Reduces the risk of injury by 3.7 times* thanks to a progressive suspension system that works with your body’s movements both uphill and downhill.
Start your free trial now
4.9
+3.4K reviews
4.8
+2.7K reviewsOur coaches’ expertise at your service
600,000 runners have already improved their performance using the Campus method. A proven training philosophy, refined through the analysis of 60 million kilometres run.
Mathieu Blanchard
Winner of the Yukon Arctic Ultra in 2025, 2nd at the Hardrock 100 in 2025, winner of La Diagonale des Fous in 2024, winner of the MaXi-Race in 2024, 2nd at the UTMB Mont Blanc in 2022.
"In my opinion, everyone, at their own level, should allow themselves adventures."
Nicolas aka Running Addict
2h33 at the Valencia Marathon 2023, qualified for the Ironman 70.3 World Championship 2019, MaXi-Race 60 km finisher
"When you run, you prove to yourself that with willpower and perseverance, you can move mountains."
Tristan aka IRONUMAN
Qualification for Ironman Worlds 2023, finisher of the 7 Majors, finisher of the Norseman (black tee-shirt).
"A feeling of freedom acquired through the discipline of regular training. Quite a paradox (or maybe not so much)."
Your seamless progress
Zero mental load
Your workouts are sent directly to your watch (Garmin, Suunto, Coros, Apple). Put on your shoes, press Start, and follow the beeps!
No uphill near you?
We’re putting together workouts that will simulate the fatigue caused by hilly terrain, so you’ll still be ready for your goal!
They went the distance with Campus
- 4.9+3.4K reviews
- 4.8+2.7K reviews
- 4.5+1.4K reviews
Thibault
What can I say… My goal is to run 100 miles in November, and I’ve been using Campus to structure my training for the past four weeks. 5 running sessions + 2 strength training sessions per week. I like the step-by-step approach to the sessions and Mathieu Blanchard’s helpful tips.
Isabelle
I love my Campus Coach! My progress has been gradual and intelligent! I also like to choose my training days, it makes a big difference! I can't wait for my next competition 🙂
Romain
I am preparing for an 82km trail with the Campus Coach app and a very well designed Progress as it is regular and includes quieter weeks for recovery. After 8 weeks of training, I can confirm that the application does the job very well. I recommend it to everyone who wishes to improve in running.
Frequently asked questions
Which trail should you choose?
Which trail should you choose?
There are several selection criteria for choosing the trail that suits you.
Distance: if you come to us from road running and are fond of speed, it is likely that a short trail (from 0 to 44 km-effort) is better suited to your expectations. And if you are just starting out in the discipline, this format is ideal for getting your bearings. Are you a seasoned trail runner and feel like you've done all the short trails? You can try ultra-trail.
Elevation: are you not comfortable with uphills and downhills? We're here to have fun, so avoid mountainous trails. There are many other very runnable races. If, on the contrary, you love climbing, descending and frolicking along technical trails, trails with elevation are made for you.
Your geographical situation: it is sometimes logistically complicated to travel to the other side of the country to take part in a race. We recommend prioritizing events that are near where you live. And for those that are farther away? Plan your vacation nearby! 😉
Your desires: is a legendary trail catching your eye? Have you heard about a race you now dream of entering? Take stock of what you want in order to plan your annual race calendar.
What is the effort kilometre?
What is the effort kilometre?
The effort kilometre, also called km-effort, is a unit of measurement that takes into account the elevation gain of the trail course you are running on. It involves adding the distance in kilometers to the positive elevation gain divided by 100.
The effort kilometre calculation formula is as follows:
➡️ km-effort = race distance in kilometres + (positive elevation gain in meters/100)
For example, a 100-kilometre race and 5,000 metres of positive elevation gain is equivalent to 100 + 50 = 150 km-effort. Or, a 20-kilometre trail and 1,000 metres of positive elevation gain is equivalent to 20 + 10 = 30 km-effort.
Can you run on the road with trail shoes?
Can you run on the road with trail shoes?
While it is possible to run on the road with trail shoes, it should only be done occasionally. Trail shoes are indeed designed for specific terrains: technical, slippery, rocky, and so on. However, since asphalt is particularly rigid and lacks roughness, it is likely that the grip of trail shoe studs will not work optimally on this type of surface. It can also prematurely wear out the studs on your shoes.
When it comes to a small stretch of road to cover during a trail outing or race, trail shoes do just fine. However, we do not recommend training on asphalt with trail shoes. Shoes designed for road running are much better suited to asphalt: they provide dynamism, cushioning and support for the feet.
What is the average speed of a beginner trail runner?
What is the average speed of a beginner trail runner?
It is extremely difficult to define precisely the average speed at which a beginner trail runner progresses. It must be said that a runner's speed depends on many factors:
their athletic background,
their current athletic level,
the difficulty of the terrain of the race completed (technicality, elevation gain, and so on),
of the personal goal of the runner,
of the training load completed by the athlete and the time that this latter was able to allocate to their preparation,
etc.
Finally, if we could give you just one and only one piece of advice to follow, it would be to not compare yourself to others.
How do I train for a trail?
How do I train for a trail?
Since a trail-running race can take place on different terrains, it is advisable to identify, before starting your preparation, the specific features of the course you are about to run on, so as to adapt your training plan accordingly. For example, if your trail has elevation gain, is particularly technical and not very runnable, or if most of the course takes place in sand, it is essential that you get used to running on similar terrain types so that you can best prepare to complete your sporting goal in the best possible conditions.
How to progress in trail?
How to progress in trail?
To progress in trail, it is essential to clearly define your goals and to adopt a structured, regular and above all progressive training plan. The latter includes trail-running-specific workouts, namely uphill and downhill workouts, on technical terrain, as well as interval training (notably to train your cardio to go up and down, as can happen when you move from flat terrain to a steep climb).
We also recommend focusing on strength & conditioning (and that’s lucky, because we offer trail-specific exercises).
Finally, don't skimp on the aspects related to progress such as recovery (sleep, stretching, self-massage, and so on) and nutrition.
How many workouts per week to prepare for a trail?
How many workouts per week to prepare for a trail?
Impossible to answer this question without knowing the trail distance you are preparing for as well as the positive elevation gain it presents. Our trail training plans range from 6 to 18 weeks, for 3 to 10 workouts per week. Why such a difference? Because we do not prepare a 5 km trail the same way as an ultra-trail. Yet both are still trails.
How many weeks to prepare for a trail?
How many weeks to prepare for a trail?
At Campus, our trail training plans range from 6 weeks for XXS to S trails to 18 weeks for ultra-trails.
For a quick guide to distances and formats, it's here !
How do you incorporate S&C into your trail training?
How do you incorporate S&C into your trail training?
It's very simple: by trusting your Campus trail plan. We offer you an option allowing you to directly integrate strength & conditioning into your training plan. Exercises, number of repetitions, effort durations... everything is explained, with videos to back it up.
One extra tip: avoid scheduling this workout the day before a big intensity workout so as not to suffer from muscle soreness.
How do you calculate elevation gain?
How do you calculate elevation gain?
To calculate the cumulative positive elevation gain of a trail: you must add up all the positive elevation gains covered during a race. For example: you can do 600 metres of positive elevation gain, then 100 metres of negative elevation gain, climb 1,000 metres of positive elevation gain, then descend 300 metres of negative elevation gain to the finish. If we take the positive elevation gains in our example, that gives: 600 + 1,000 = 1,600 metres of positive elevation gain.
To calculate the negative elevation gain of a trail: you must add up all the negative elevation gains covered during a race. In the example above, that works out to: 100 + 300 = 400 metres of negative elevation gain.
How do you tackle trails with elevation gain?
How do you tackle trails with elevation gain?
A trail with elevation should not be approached in the same way as a so-called “runnable” trail. Indeed, the positive elevation gain (in other words, when it goes uphill) puts our body under a concentric effort (the muscles shorten). Besides, you’d probably agree that running uphill is more difficult than running on a flat surface, right? This is explained as follows:
our oxygen consumption and heart rate increase;
muscles such as the glutes, calves and quadriceps are more heavily engaged;
it has been shown that running uphill burns about 250 more calories than running on flat terrain.
To approach positive elevation gain wisely, we therefore advise you to opt for brisk walking, with or without poles, in order to save your energy.
As for negative elevation gain — in other words, when it goes downhill — since the effort is eccentric (the muscles lengthen), it is important to train to run downhill so that your muscles do not take the hit on race day. Yes, we often underestimate them, but downhills are much more “traumatic” than uphills!
How do you prepare for a trail without elevation gain?
How do you prepare for a trail without elevation gain?
Campus uses an innovative training method to address this problem: the "muscle pre-fatigue". It's a training method that consists of using strength & conditioning to fatigue the muscles before performing interval training phases. With a Campus trail training plan, you'll be able to prepare your race effectively even without elevation gain near your home!
How can I train for a trail in the city?
How can I train for a trail in the city?
How we adapt your trail plan on Campus:
If you don't have a long enough uphill nearby, your quality sessions will include strength & conditioning exercises to do just before the uphill intervals
This will allow you to generate pre-fatigue before getting into the intensities
You thus improve your muscular endurance to fatigue!
Can you prepare for a trail by running only on the road?
Can you prepare for a trail by running only on the road?
Yes, provided you adapt your training to your trail goal. At Campus, we offer workouts with muscle pre-fatigue to best simulate the muscular efforts found in uphill sections. Of course, this goes hand in hand with good S&C workouts (strength & conditioning), which are also included in your Campus trail training plan.
