Trail running is a demanding sport and it calls for smart preparation. The biggest challenges come from technical terrain and steep elevation in the mountains. You’re used to running on flat roads and you’re just getting into trail running? Or you want to level up, whether you’re racing short trails or long distances? Here are the key principles behind a solid trail running training plan.
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What makes trail running different?
The main difficulty in trail running is elevation and terrain. In mountain races, downhill running can be even tougher than the climb, at least from a muscular point of view. On the descent, your muscles brake your speed and work eccentrically. When you’re new to trail running, a 300 to 400 m downhill (negative elevation) can already leave your legs wrecked.
So you need to factor this muscular load into your training and your trail running training plan. The longer the trail race you’re preparing for, the more critical this strength and resilience component becomes.
Trail running also requires a minimum of logistics, depending on how long you’ll be out there. As you gain altitude, temperatures tend to drop and the weather can change fast, so it’s essential to gear up accordingly. Also remember to bring fluids and an energy bar for your run.
What are the building blocks of a trail running training plan?
Trail performance, just like road running, depends on at least three key factors: VO2max, running economy, and endurance. On top of that, muscular and mental resilience become crucial when you’re racing for several hours.
One of the foundations of your trail running training plan is easy aerobic endurance. Hike-run sessions let you alternate hiking and running for multiple hours. For long trails, you can build up to hike-runs of 5 to 6 hours. Part of your training volume can also be done on the bike to develop endurance while reducing impact on your knees and joints.
VO2max and uphill and downhill running economy are trained with interval work, using both short hill repeats and long hill climbs. Higher-intensity sessions are often done on climbs, but sometimes also on descents, to get comfortable committing and staying efficient downhill. Your trail running training plan should include these intensity workouts.
Muscular resilience is built through muscle strengthening and weight training. Think proprioception, strength and conditioning focused on eccentric work, and strength endurance sessions on the bike.
Race execution and gear management matter too. Training is where you validate your equipment choices, fueling strategy, and hydration plan (500 to 800 mL of fluid per hour). Stomach issues are the number one reason for dropping out in trail running. Nothing should be left to chance. If you’ll use poles on race day, practice with them regularly in training.
Progression in your trail running training plan is essential
In trail running, just like on the flats, progressive overload is everything. You can’t jump into an ultra-trail in your first season. You need to build through key stages, and ultras should not be considered before 2 to 3 solid trail seasons. Each format has its own demands and its own rewards.
In training, progression matters just as much. The first runs in your trail running training plan should start with 200 m to 400 m of elevation gain (D+) before you ramp it up. Your muscle fibers will thank you.
Factor in distance and elevation gain
The race profile has to shape your preparation. A race can feature 1,000 m of elevation gain and be only 4 kilometers long, that’s a vertical kilometer (VK). If your race is 20 or 30 kilometers, that same 1,000 m of elevation gain will be spread out more evenly.
The lower the elevation-to-distance ratio, the more speed matters. You’ll need to work more on your stride, running economy, and your ability to hold steady paces over long distances. That’s also true for long races with relatively modest elevation.
Depending on the race, you may also face technical terrain, rocks, roots, loose stones, and other tricky sections. If that’s your course, train regularly in similar conditions. Same thing if you’ll be running at night.
Your personalized trail running training plan should also consider the terrain you have access to. If you live in a city, you can still find ways to build strong quads, hit the gym, use stairs, or do short hill repeats.
Here are more details for the following trail distances:
Trail running training plans in RunMotion Coach
The trail running training plans in the RunMotion Coach app take all these variables into account. Our algorithms deliver tailored workouts no matter what distance you’re training for. If you select Mountains in your training terrain, you’ll get long hill sessions (for example 3×10 min uphill) and downhill repeats (for example 8×1 min downhill). If you’re training in the city, you’ll also get hike-run sessions and short hill repeats.
In the month before your race, you’ll receive specific tips to arrive fully ready for your trail goal. More than ever, prioritize recovery and fine-tune your gear and nutrition for race day. One month out, you can also do a course recon (all or part of it) to know exactly what’s coming.
With Premium, you’ll also get access to a complete S&C for trail module (you just follow the session live, kind of like a “Spotify” mode) and mental training. If you want, you’ll also get cross-training sessions on the bike and in the pool. Cycling as cross-training is an excellent way to build muscular strength, especially in the quadriceps.
Based in the Alps, RunMotion Coach partners with iconic trail races like the MaXi-Race, the Trail de Haute Provence, and the Festival des Templiers, and it is the official coach of UTMB® Mont-Blanc. You’re in good hands for your personalized trail running training plan.
Our tips for different trail race formats
Tips for short trail races
To go further into the specifics of a short trail training plan, check out our article 20 km trail training plan and the video below.
Tips for long trail races
To go further into the specifics of a long trail training plan, check out our article 40 km trail training plan or trail marathon and the video below.
Tips for ultra-trail
To go further into the specifics of an ultra-trail training plan, you can check out our article UTMB Mont-Blanc training plan and the video below.
Have a great build-up for your next trail races. Maybe we’ll cross paths out on the trails.