Workouts for Trailrunning

60 Second Hill Repeats

6-10 intervals, moderately hard for 60 seconds, then on each repeat go to the same point, without looking at your watch. Do it once a week.

Long runs with Strides

Just incorporate 30 second strides on long runs.


40 walking lunges, side lunges and rear lunges. Or barbell lunges. Do some jumping lunges if you can handle it.

Downhill Strides

8 downhill. Grade can be slight.

Super Slow

Way slower than you're running most of the time.


5 Workouts to Build Trailrunning Strength