Our goal is to get you to spend more time on the trail. To love where the pavement ends as much as we do. We want you confident out there. Running with authority. Comfortable with whatever you find when you come running over that hill. When you see a mountaintop in the distance and decide to run there and back again. So we pulled together the Spartans ultimate trail running training plan — your guide to all-things trail running, so you can train and race safely, and have a blast crushing the mileage.

Trail Running Training Plan: The Basics

Here are some things to keep in mind as you get ready to go off-road.

Tip #1: Prepare to Go Slow

Think in time, not distance. Why?

The pace you set on the road is faster than what you can do on a trail. Always. Often during trails runs we get frustrated with ourselves. It's as if we are not keeping up with our expectations of ourselves as 'runners'. But our trail paces are really different than our road paces. Say it to yourself: trail running is much slower than road running. 

If you are watching your GPS pace on your cell, trying to compare how you feel to paces you've set on the road, then stop. You'll only get frustrated. During trail running, sometimes it might take you 15-20 minutes to navigate one mile of trail. Sometimes more. Especially depending on how tired you are. When I'm 'running' trails, I'm mentally OK with going half the speed I might do on the road. There is a lot of walking in trail running. Remember that.

Tip #2: Prepare to get Dirty

This is psychological as much as physical. Leave your gym clothes and gym shoes at home, and leave your normal mentality there, too. Now that the woods are your gym, you are going where dirt is the norm. So have the clothes and footwear that you are 100% comfortable having immersed in mud, even if you don't plan on it.

Especially regarding your shoes. These are your 'trail shoes'. You need to avoid any mental cramps you mind have about getting your pristine kicks a bit dirty. Trail shoes can just be old shoes. That's cool. Especially if you are just starting. The point is that once you just own that your shoes will get covered in mud, you can have a much better trail experience. Don't be the person tiptoeing around outside. Run without fear.

BONUS: Try the Most Durable Obstacle Course Race Shoe Ever

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Tip #3: Prepare to Be Present

Be in the present moment.

Much of training is automated. When running on treadmills or roads we tend to check out. It's part of the fun sometimes; our way to escape from the stresses of the day. We daydream about the past and future instead of being actively aware of our present. But even just a brief bit of inattention in trail running can lead to rolled ankles and other injuries. Staying in the moment will keep you from wandering off track and getting lost. 

Embrace the many different ways you will have to move your body. Embrace the obstacles and details your find before you. Be present for the experience and you'll not only enjoy it more, you'll be safer and more successful.

Tip #4: Prepare To Carry Gear

Don't die. That is the ultimate goal of trail running. If you hit your pace or your mileage, kudos to you. But the real aim is getting home safe. So you need to be cool with carrying stuff and preparing more than road running, especially if you are going out for long distances. 

When running into the woods keep 5 things in mind: food, water, thermal regulation, navigation, and first aid.  You want to keep the stuff on you that will keep you from dying. You never know when something might happen that will keep you out on the trails longer than you intended. So be prepared to carry stuff. It's just par for the course. Experiment with backpacks and fanny packs, or just get used to holding some supplies in your hands as you run.

Trail Running Training Plan for Every Spartan

This is 3-week, 15-workout training plan based on time, not mileage. Because of this, anyone of any level can do it. The plan assumes that time spent on trails is the most important component. Experience is king. Just practice being a human on the trails. Speed will come in time.

If you don't have access to trails all the time, that's fine. You are just to run on the road with a trail running mentality. Practice trail running on the roads. Also, the purpose of this plan is to teach you different types of workouts that you can continue to work on throughout 2019. What is your weakness? Speed, strength or endurance? What is your strength? You should focus on your weaknesses. No matter what you do in your overall training, incorporate the main sets that you find in the five speed workouts.

Week 1: 5 Trail Workouts for Speed

The purpose of this week of training is to improve your speed on the trails. This involves certain skillsets, mechanics and conditioning. If you integrate these workouts into your regiment routinely, you will surely develop speed skills on the trail. Make this week a bootcamp of all things speed. Take 2 days of this week, no exceptions. Do nothing but stretch and rest these days. Trust us, you will be pushing your legs harder than you are used to.

#1: 10-Second Hill Sprints

Warm-up

Take a slow jog to warm up. Start at the trailhead 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 the 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 trailhead and do a little jog to find a nice stretch of grasslands 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 minute, repeat 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 trailhead 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 downhills. 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 trailhead 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.

Week 2: 5 Trail Workouts for Strength

Spartans don't need a gym to get an epic pump. Everything needed to test and challenge yourself can be found outside for free on your local trail system.

Here are five workouts to be done on trails this week that will build strength and muscular endurance. Many of these workouts were created back in the early 20-teens in Vermont when we at Spartan were experimenting in the mountains with a new style of simplified fitness.

We didn't have much. We simply got on the trails and started picking up rocks and logs and got to work. We learned that with the right attitude, we could always push our limits.

Day 1: Rock Toss Endurance

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main Set:

During a tempo run on the trails, find a rock that is 10 to 30 lbs. Throw it forward with a chest pass. Walk up to it, pick it up carefully, then throw it forward again. For 3-5 intervals of 2 minutes (with 1-minute rest in between) see how far you can get throwing your rock. Bonus points if you do it straight up a steep hill. Continue your run afterward, possibly taking your rock with you.

Aim to have this second part of the run last at least 1 hour.

Day 2: Weighted Squats

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main set:

Find a rock 10 to 50lbs and hold it to your chest to do 3 sets of 15-30 goblet squats. You can do this during 2-3 portions of your run. Find a nice scenic spot to pound out these sets. The goal is to blast those legs before you keep running for another 15 minutes (at least). Continue your run afterward, possibly taking your rock with you. Continue for at least 30 minutes.

Drop the rock with 20 minutes to go. Run 10 minutes tempo, then 10 minutes cool off.

Day 3: Log/Rock Flip

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main Set:

Flip a log end over end. You can use a square rock, too. The goal here is to simulate the tire flip. Don't lift with your back. Squat low with your legs, get underneath your rock or lock, then explode up flipping it forward. Get low to the ground.

1 hour. Slow and steady. Keep flipping. Stay focused.

Day 4: Weighted Lunges

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main Set:

Obstacle racing legend Hobie Call was always doing his lunges. He would lunge entire miles as fast as he could. Take a cue from him during this workout and lunge yourself up to 1 mile during your trail run. Oh, do it with a rock or a log held to your chest (not your shoulder). Continue your run afterward, possibly taking your rock with you.

Day 5: Rock or Log Ruck

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main set:

Today pick up your rock (or a log) and go for a walk. A long walk. At least 20 minutes. When you are tired of carrying your object, put it down. Wait next to it while you recover. Bonus points if you don't put your rock or log on your shoulder. Carry it at chest-level because this will work your arms and grip more.

Related: Fartleck Run: a 20-Minute Workout

Week 3: 5 Trail Workouts for Endurance

Here are 5 workouts to be done on trails this week that will build endurance. Many of these workouts were created back in the early 20-teens in Vermont when we at Spartan were experimenting in the mountains with a new style of simplified fitness.

We didn't have much. We simply got on the trails and started picking up rocks and logs and got to work. We learned that with the right attitude, we could always push our limits.

Day 1: Push Strength Endurance

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main Set:

During a tempo run on the trails, find a rock that is 10 to 30 lbs. Throw it forward with a chest pass. Walk up to it, pick it up carefully, then throw it forward again. For 3-5 intervals of 2 minutes (with 1-minute rest in between) see how far you can get throwing your rock. Bonus points if you do it straight up a steep hill. Continue your run afterward, possibly taking your rock with you.

Day 2: Quadzilla

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main set:

Find a rock 10 to 50lbs and hold it to your chest to do 6 sets of 15-30 goblet squats. Do this during a long and slow run. Aim for at least 1 hour of running with goblet squats every 10 minutes.

Day 3: Flipping Out

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main Set:

Flip a log end over end. You can use a square rock, too. The goal here is to simulate the tire flip. Don't lift with your back. Squat low with your legs, get underneath your rock or lock, then explode up flipping it forward. Get low to the ground. Do this 1 to 3 times during your run. Try to do at least 20-30 flips each time.

Day 4: Hobie Call Endurance

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main Set:

As you know, obstacle racing legend Hobie Call was a big fan of lunges. He would lunge entire miles as fast as he could. Take a cue from him during this workout and lunge yourself up to 2 mile during your trail run. You can do this with a rock or log on your shoulder.

Day 5: Rock or Log Ruck

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main set:

Today pick up your rock (or a log) and go for a walk. A long walk. At least 3 hours. Slow and steady will win this race.

How To Trail Run on the Road

There must be fluidity on the trails. There are 1 million variables a second as the ground is ever-changing in elements, angle, and density.

Nothing is straight. You can't check out of your mind and just fall forward like on the road. Your unconscious brain is in overdrive keeping you from planting so you can't take up any extra bandwidth with conscious processing. Trail running is catching yourself from falling 10,000 times a minute. It's one controlled crash that you manage to avoid. Trail running is an instinctual experience that we've forgotten how to ride. Instinctual movement. This ability to run trails is something you need to practice full time. Here is how to bring this element of trail running to the road.

Tip #1: Go Non-Linear

Everything on the roads is about straight lines. It's about making sure you can keep yourself moving forward versus side to side. Well, throw that attitude out the window the next time you hit the streets. Don't run down the streets, run through the streets. Over the streets. Keep looking for ways to turn to your left and right at all times. Use every inch of the sidewalk and shoulder of the road. Make sure that you don't simply run in a straight line between two points.

Tip #2: Find Shortcuts

You need to improvise. Try and cover every alley and side street. Realize that you can run 3 miles for every 1 you encounter. When on the trails you need to figure things out on the fly. Try this on the road. Look for the 10,000 different ways from one street to the next. You might need to jump a little. Maybe climb. Whatever the case, don't settle for the most obvious way forward. Keep your mind ever engaged in the process of deciphering the ground before you.

Tip #3: Carry Gear

Even if you aren't gonna need the gear, get used to carrying it. Make it resistance training. Like a weight vest or a ruck. There are lots of things you need to get used to when running with gear. Practice it even in the comfort of your own neighborhood. Familiarity is a powerful preparation.

Nutrition: Trail Mix Recipe

Trail mix is the perfect fuel source for the Spartan athlete, on or off the path. We’ve developed a signature blend to give you quick energy on your workouts. Sourced from whole foods this trail mix is filled with healthy fats and fast-acting sugars. Better yet, it’s complemented with a punch of caffeine from yummy chocolate-covered coffee beans. Eat it by the handfuls on the trail, as a post-workout snack, or as a healthier dessert option.

Spartan Trail Mix

Ingredients

Directions

1. Combine all ingredients in a large bowl and mix well.
2. Store in a Ziploc bag or airtight container. If you are hitting the trail in the summer, consider freezing your mix before you go. The chocolate will stay nice and cool, preventing any messing melting.
3. The mixture will keep for approximately one month from the mixing date. For more complex flavors, try toasting the nuts in the oven for 10 minutes at 350 degrees F.

This recipe was contributed by Samantha Hawkins.

Required Spartan Podcast Viewing: Running Episodes

Lessons from the Worlds Toughest Running Legends ep.014

The Female Ultra Runner with 3 World Records You Haven't Heard About ep. 015

Ultra Runner Dean Karnazes Advises: Fail Boldly ep069

192: Luis Escobar | A Running Life

Ultra Runner & Author Tells You How to Apply the Ultra Mindset to Success ep.054

Meet Runners World's Chief Running Officer Bart Yasso ep.077

Was Prison Tougher Than Running Across the Sahara? Charlie  Engle ep.126

Running, Mobility & Business tips from the Mobility WOD Runner ep. 116

Spartan Trail Running Series

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