My 7 mile trail race training plan from Runner's World. I start tomorrow!

9/14 to 9/20
Rest/ XT
Easy RunDist: 2 mi@10:42
Rest/ XT
Tempo RunDist: 5 mi, inc Warm; 3 mi @ 9:07; Cool
Easy RunDist: 2 mi@10:42
Rest/ XT
Long RunDist: 7 mi@10:42
16 miles

9/21 to 9/27
Rest/ XT
Easy RunDist: 3 mi@10:42
Rest/ XT
SpeedworkDist: 5 mi, incWarm; 3x800 in 4:05w/400 jogs; Cool
Easy RunDist: 2 mi@10:42
Rest/ XT
Long RunDist: 7 mi@10:42
17 miles

9/28 to 10/4
Rest/ XT
Easy RunDist: 3 mi@10:42
Rest/ XT
Tempo RunDist: 5 mi, incWarm; 3 mi @ 9:07; Cool
Easy RunDist: 2 mi@10:42
Rest/ XT
Long RunDist: 8 mi@10:42
18 miles

10/5 to 10/11
Rest/ XT
Easy RunDist: 3 mi@10:42
Rest/ XT
Tempo RunDist: 6 mi, incWarm; 4 mi @ 9:12; Cool
Easy RunDist: 2 mi@10:42
Rest/ XT
Long RunDist: 8 mi@10:42
19 miles

10/12 to 10/18
Rest/ XT
Easy RunDist: 5 mi@10:36
Rest/ XT
Easy RunDist: 5 mi@10:36
Rest/ XT
Rest/ XT
Easy RunDist: 5 mi@10:36
15 miles

10/19 to 10/25
Rest/ XT
Easy RunDist: 3 mi@10:36
Rest/ XT
SpeedworkDist: 5 mi, incWarm; 4x800 in 4:03w/400 jogs; Cool
Easy RunDist: 3 mi@10:36
Rest/ XT
Long RunDist: 9 mi@10:36
20 miles

10/26 to 11/1
Rest/ XT
Easy RunDist: 3 mi@10:36
Rest/ XT
Tempo RunDist: 6 mi, incWarm; 4 mi @ 9:06; Cool
Easy RunDist: 3 mi@10:36
Rest/ XT
Long RunDist: 9 mi@10:36
21 miles

11/2 to 11/8
Rest/ XT
Easy RunDist: 3 mi@10:36
Rest/ XT
Tempo RunDist: 7 mi, incWarm; 5 mi @ 9:11; Cool
Easy RunDist: 2 mi@10:36
Rest/ XT
Long RunDist: 10 mi@10:36
22 miles

11/9 to 11/15
Rest/ XT
Easy RunDist: 4 mi@10:30
Rest/ XT
SpeedworkDist: 6 mi, incWarm; 5x800 in 4:00w/400 jogs; Cool
Easy RunDist: 3 mi@10:30
Rest/ XT
Long RunDist: 10 mi@10:30
23 miles

11/16 to 11/22
Rest/ XT
Easy RunDist: 3 mi@10:42
Easy RunDist: 3 mi@10:42
Tempo RunDist: 5 mi, incWarm; 3 mi @ 9:07; Cool
Rest/ XT
Rest/ XT
Race DayDist: 12 K@8:45Time: 1:05:22
19 miles