Trail Blazer Plans
DIY, But With a Little Guidance (and a Lot of Fun)
You love the trails. You love adventure. You love doing things your way — but sometimes, a little guidance goes a long way. That’s where the Trailblazer Plans comes in.
This is my free training plan collection for runners, hikers, and trekkers who are self-starters but want a roadmap to keep them on track. Whether you’re logging your first 5K on a dusty trail, crushing a weekend hike, or plotting a multi-day trek through mountains, these plans give you structure without suffocating your sense of adventure.
What You Get
Downloadable Plans for All Levels
No matter your current fitness or experience, there’s a plan that fits. From beginners who get out of breath walking up a “small hill” to seasoned trail junkies chasing vertical gain, I’ve got you covered. Each plan is designed with flexibility in mind, so you can tailor mileage, elevation, and intensity to YOUR life, not some arbitrary spreadsheet.
Flexible, Adaptable Programs
Life happens. Kids get sick, work deadlines appear, the dog eats your socks… whatever. These plans are designed to bend with you. Swap days, adjust mileage, and still get the training effect without feeling like you’ve failed.
Tips to Run (and Hike) Smarter
I don’t just give you the plan — I give you some insider tips I’ve learned over thousands of trail miles:
A variety of workouts — and the “why” behind them, so you know why hill repeats aren’t just cruel punishment.
Fueling and nutrition tips — from energy gels to snacks, plus how to time your fuel like a pro (nutrition periodization, anyone?)
Terrain hacks — how to tackle rocky descents, slippery mud, and anything else Mother Nature throws at you without turning your face into a new trail feature.
Recovery strategies that actually work — because sore legs don’t have to mean miserable days, and yes, they can even be fun.
Think of it as your personal trail cheat sheet — so you can run, hike, or trek smarter, safer, and with a little more laughter along the way.
Who These Plans Are For
Runners who like DIY but appreciate a little structure
Hikers ready to turn casual weekend walks into intentional training
Trekkers planning multi-day adventures and need a framework
Anyone who wants to hit the trails with confidence, avoid injury, and still laugh at the brutal hills
How to Get It
Completely free. Yep, you read that right. Just download your plan at the bottom of this page, and start hitting the trails.
If you love your Trailblazer plan and want to support what I do, there are plenty of ways to help keep Alpine Sisters running strong: check out my gear recommendations, use affiliate links in the blog, or follow along on social media for tips, inspiration, and slightly unhinged wisdom from me:
@alpine_sisters your hub for community shenanigans, trail tips, epic adventures, and all the mud-splattered fun. Tag us and show off your wins (or your snack breaks).
@trailboundjourneys where I, Shannon, your slightly unhinged UESCA-certified running and endurance nutrition coach, drop coaching advice, training hacks, and a healthy dose of trail wisdom (sometimes with caffeine in hand).
Every little bit helps me keep making plans, hosting run club events, and sharing my love for trails with other adventurous women like you!
Ready to Become a Trailblazer?
Download your free training plans below, lace up your shoes, grab your trekking poles (optional but highly recommended for those steep slopes), and hit the trails with confidence. Adventure awaits — and yes, snacks are allowed.
Want Even More Support?
If you crave weekly check-ins, want all your questions answered whenever they pop up, and need the best (slightly unhinged) cheerleader on your side, check out the Summit Slayer Plan. It’s Pathfinder-level planning with bonus accountability, direct messaging, and endless encouragement to crush every trail goal.
Trail Training Plans
14-Week 5K Training Plan
Want to start running—or get back into it—without losing your mind? This free 14-week 5K plan is for everyday athletes with some base fitness, including postpartum parents, multi-sport folks, or anyone who wants to build endurance, speed, and bragging rights.
Here’s what you’ll get:
4 days of running per week: Easy runs, long runs, and wild speed workouts (fartleks, intervals, tempo, hill sprints… chaos included)
1 day of strength: Keep your body bulletproof while running like a mildly caffeinated cheetah
1 day of cross-training: Low-impact cardio so you can still feel athletic without murdering your joints
Periodized training: Base → Build → Peak → Taper with deload weeks to recover like a legend
Tips on nutrition & fueling: Keep your blood sugar calm and your energy levels high while your legs scream “why?”
18-Week Intermediate Trail Half Marathon Training Plan
Ready to tackle a half marathon on trails without feeling like you’re being chased by a bear—or a rogue mountain goat? This free 18-week plan is for everyday athletes with some trail experience, including hikers, casual runners, or anyone who wants structure, speed, and the thrill of crossing the finish line strong.
Here’s what you’ll get:
5 days of running per week: Easy trail runs, long hilly runs, and speed sessions (fartleks, intervals, tempo, hill strides… chaos included)
2 strength sessions: Build power, stability, and resilience so your legs survive steep climbs and rocky descents
1 day of cross-training: Low-impact cardio to stay fit while giving your joints a break
Periodized training: Base → Build 1 → Build 2 → Peak → Taper with deload weeks to recover like a legend
Trail-specific long runs: Rolling, hilly, and technical terrain to simulate race conditions
Tips on nutrition & fueling: Keep energy high and blood sugar stable while your legs scream “why?”
More to come soon!
Check back soon for more!
Disclaimer: These plans are free and are meant to be a general guide. Please listen to your body, rest when needed, and check with your doctor before starting any new training program. By following these plans, you agree that Shannon and Alpine Sisters aren’t liable for any injuries, mishaps, or unexpected side effects (like falling in love with running).