Launch Day Deal: Save 5% OFF Standard Prices TODAY ONLY
ENTER NOW
The Guzzler Ultra - Year 719th—20th July 2025

The Dry Run: Free 10km Training Plan

Beginner 16 Weeks / 3-4 Days a week
10km Trail Race Training Plan

Pinterest
fb-share-icon
WhatsApp
FB Messenger
URL has been copied successfully!

Before starting this program you should be running around 2 to 3 hours per week, which includes a long run of around one hour.

This program is for runners preparing for a hilly 10km trail race and is tailored to get you ready for The Dry Run.

PS. If this isn’t your first 10km trail race, you might like to check out our Experienced 10km Trail Race training plan.

Download 10km Training Plan

Coach’s Notes

Base building phase

Focus on getting into a good routine this four week block. Take runs a bit easier and don’t force anything. You need to store up motivation for later in the training block so don’t use it all now. Week 4 is a deload week so the volume comes down to let your body recover.

WEEKMONTUESWEDTHURSFRISATSUN
1
31/03–06/04
RestEasy 30mins + 4x stridesRestEasy 20mins + 4x stridesRestEasy 45minsRest
2
07/04–13/04
RestWarm up 10mins + drills & strides / 6x1min hard 1min jog recovery / Cool down 10minsRestEasy 20mins + 4x stridesRestEasy 1hrRest
3
14/04–20/04
RestWarm up 10mins + drills & strides / 5x2mins hard 90secs jog recovery / Cool down 10minsRestEasy 20mins + 4x stridesRestEasy 1hr 15minsRest
4
21/04–27/04
RestWarm up 10mins + drills & strides / 3x3mins hard 3mins jog recovery / Cool down 10minsRestEasy 20mins + 4x stridesRestWarm up 10mins + drills & strides / parkrun / Cool down 10minsRest

Building Mileage

The volume increases in this block and the Thursday mid-week long run should now be completed on hilly trails if you can. If you need to hike a climb, hike. You will be hiking on race day so get used to doing it in training. Week 8 is a deload week so the volume comes down to let your body recover.

WEEKMONTUESWEDTHURSFRISATSUN
5
28/04–04/05
RestWarm up 10mins + drills & strides / 2x1km hard 90secs jog or walk recovery - 2x 200m hard 90secs jog or walk recovery / Cool down 10minsRestEasy 30mins + 4x stridesRestEasy 45mins – trails/hillyRest
6
05/05–11/05
RestWarm up 10mins + drills & strides / 2km time trial / Cool down 10minsRestEasy 30mins + 4x stridesRestEasy 1hr – trails/hillyRest
7
12/05–18/05
RestWarm up 10mins + drills & strides / 3x1km hard 90secs jog or walk recovery - 3x 200m hard 90secs jog or walk recovery / Cool down 10minsRestEasy 30mins + 4x stridesRestEasy 1hrs 15mins – trails/hillyRest
8
19/05–25/05
RestWarm up 10mins + drills & strides / 3km time trial / Cool down 10minsRestEasy 30mins + 4x stridesRestWarm up 10mins + drills & strides / parkrun / Cool down 10minsRest

Specificity Phase

This four week block is the biggest volume and most race specific. Try to get onto the trails as much as possible for your runs and get onto the hills. There are hiking repeats because hiking fast is a skill that needs practice. Everyone will hike at some point come race day. If you can do your long runs on the course, and try doing some night runs to get used to running in the dark with a headlamp. Week 12 is a deload week so the volume comes down to let your body recover.

WEEKMONTUESWEDTHURSFRISATSUN
9
26/05–01/06
RestWarm up 10mins + drills & strides / 6x1min runnable hill easy down / Cool down 10minsEasy 20mins + 4x stridesEasy 40mins + 4x stridesRestEasy 1hrs 15mins – trails/hillyRest
10
02/06–08/06
RestWarm up 10mins + drills & strides / 6x1min runnable hill 6x30secs runnable hill / Cool down 10minsEasy 20mins + 4x stridesEasy 40mins + 4x stridesRestEasy 1hrs 30mins – trails/hillyRest
11
09/06–15/06
RestWarm up 10mins + drills & strides / 2x (90secs – 1min – 30secs runnable hill) / Cool down 10minsEasy 20mins + 4x stridesEasy 40mins + 4x stridesRestEasy 1hrs 45mins – trails/hillyRest
12
16/06–22/06
RestWarm up 10mins + drills & strides / 2x90secs - 2x1min - 2x30secs runnable hills - / Cool down 10minsEasy 20mins + 4x stridesEasy 40mins + 4x stridesRestWarm up 10mins + drills & strides / parkrun / Cool down 10minsRest

Taper / Race Phase

Week 13 is the highest volume so keep the effort easy. After this week it is time to start tapering for race day. Tapering means the volume decreases, but there is still some intensity, allowing your body and mind to recover for race day. A lot of people will do too much during taper and show up to race day still fatigued. Don’t sabotage your race day. Let your body recover. Use your extra time from the decrease in training to prepare mental strategies, organise crew plans and visualise your race day.

WEEKMONTUESWEDTHURSFRISATSUN
13
23/06–29/06
RestWarm up 10mins+ drills & strides / 2x(3x1min hard hiking uphill with easy down,
5min tempo, 2mins rest) / Cool down 10mins
Easy 30mins + 4x stridesEasy 50mins + 4x stridesRestEasy 1hrs 45mins – trails/hillyRest
14
30/06–06/07
RestWarm up 10mins + drills & strides / 3x3mins hard 3mins jog recovery / Cool down 10minsEasy 30mins + 4x stridesEasy 50mins + 4x stridesRestEasy 2hrs – trails/hillyRest
15
07/07–13/07
RestWarm up 10mins + drills & strides / 5x2mins hard 90secs jog recovery / Cool down 10minsEasy 20mins + 4x stridesEasy 40mins + 4x stridesRestWarm up 10mins + drills & strides / parkrun / Cool down 10minsRest
16
14/07–20/07
RestWarm up 10mins + drills & strides / 10x30secs hard 30secs standing recovery / Cool down 10minsEasy 20mins + 4x stridesRestOptional 15min shakeoutRace DayRest

Post-race Phase

Post-race do not rush back into training. At a minimum, the next one week should be spent sleeping, eating, going for gentle walks and doing gentle movement, but most importantly celebrating your achievement.

These training programs are intended as a general guide only and may not be suited to everyone. They should not replace advice from your healthcare providers and the use of these programs as a training tool will be at solely your own risk and discretion. Always take your individual health, safety and circumstances into consideration before following any portion of the programs.

 
Meagan Brown – Shakeout Run Coach

About the Coach

Meagan Brown

Meagan Brown has been trail and ultra running for over a decade and heads up Brisbane-based coaching business Shakeout Running.

Shakeout Running specifically supports female trail and ultra runners, as Meagan hopes to see participation increase in these events.

Through Shakeout Running, Meagan has coached athletes to podium finishes and age group placings as well as runners who have tackled The Guzzler as their first ultra event finish.

Meagan has also been on The Guzzler podium in both the 21km event and the 50km events and run some of the most iconic races in the world; such as Western States, Lavaredo and CCC. She has also represented Australia twice: at the 2019 World Mountain Running Championships and at the 2022 World Sky Running Championships.

For more information:
www.shakeoutrunning.au
IG: @megatron_brown

Join the Guzzler Mailing list for event updates

Having trouble? Sign up here

Presented By
The Trail Co. Trail Running Store is Australia's premium trail running store.
Our Official Partners
The Guzzler Ultra held in Brisbane, Queensland is a Western States Qualifier
The Guzzler Ultra, Brisbane, Queensland is a Western States Qualifying Race
Six Foot Track Marathon Qualifier
(50km & 100KM)
Six Foot Track Marathon
UTMB Index Race
The Guzzler Brisbane is a UTMB Index Qualifier Race 100K
The Guzzler Brisbane is a UTMB Index Qualifier Race 50K
The Guzzler Brisbane is a UTMB Index Qualifier Race 20K

Those Guys Events acknowledge the Traditional Owners of the lands where we run, and pay our respects to Elders past, present and emerging.

The Guzzler is hosted by Those Guys Events Pty Ltd. ABN: 88601 37205212