5 Essential Trail Workouts Speed

The purpose of this week of training is to improve your speed on the trails. This involves certain skillsets, mechanics and conditioning.

This 1 week wonโ€™t constitute a program, but if you integrate these workouts into your regiment routinely, you will surely develop speed skills on the trail.

These workouts can be found in our Ultimate Trail Running Guide and Training Program.

5 Trail Workouts for Speed

#1: 10-Second Hill Sprints

Warm-up

Take a slow jog to warm up. Start at the trail head and do a little jog to find a nice stretch of hills that will suit your needs.

Make sure you are fully warmed up because this main set will be all about explosive power.

Main set

10-second full power sprint up hill.
Rest 1-2 minutes.
Repeat 6-10x

Cool Down:
Easy jog back to the start

#2: Run + Bear Crawl Intervals

Warm-up

Take a slow jog to warm up. Start at the trail head and do a little jog to find a nice stretch of grass lands or open field that will suit your needs for this workout.

A variation is to do this workout on a hill, so feel free to scope out the place you used for workout #1.

The truth is that in trail racing sometimes you need to crawl to get where you want to go. YOu need full body agility, maneuverability and power.

Main set

When you get to a big field:6

Bear crawl 1 minute
Jog 1 minuteRepeat 6-10x

Cool Down:
Easy jog back to the start

#3: Downhill Run Intervals

Warm-up:

Take a slow jog to warm up. Start at the trail head and do a little jog to find a nice downhill stretch. Something technical. Something that makes you fall forward where you have to consciously put the breaks on.

You need to practice running down hills. With some mastery you can save epic amounts of time on the course by descending confidently

Obviously, running downhill on trails is dangerous. If you are new to it consider where a helmet and pads.

Main set

Do 1-5 downhills descents. It can be 15 seconds of 3 minutes. It depends on what you find.

Upon getting to the bottom of the hill. Walk to the top and repeat.

Cool Down:
Easy jog back to where you started.

#4: Run + Burpees

Warm-up:

Take a slow jog to warm up. Start at the trailheada and head into the woods.

Main set

1 minute run
10 burpees
x15

Cool Down:
Easy jog back to where you started.

#5 Fartlek

Warm-up:

Take a slow jog to warm up. At least 10 minutes of increasing tempo.

Main set

1 minute hard run
1 minute jog
2 minutes hard run
2 minutes jog
3 minutes hard run
3 minutes jog
(repeat optional)

Cool Down:
Easy jog back to where you started.