Types of Running Training Sessions Explained: The Ultimate Guide for Trail Runners
Are you looking to improve your trail running performance? Incorporating a variety of running training sessions into your routine is the key to becoming a stronger, faster, and more resilient trail runner.
In this guide, we’ll dive deep into each type of session, explaining their purpose, how to do them, and why they’re essential for trail running success.
Please take into account that these explanations are general, and that each coach might approach them a little differently for each athlete, depending on their level and the distance they are preparing for.
Whether you’re a beginner or a seasoned trail runner, this guide will help you to follow and understand a well-rounded training plan to dominate the trails.
Fartlek Training: Add Variety and Speed to Your Runs
What it is: Fartlek, meaning “speed play,” is a fun and flexible workout alternating between fast running and slow jogging.
How to do it: During your run, pick natural markers (like trees or rocks) and sprint to them, then recover with an easy jog.
Benefits:
- Boosts aerobic and anaerobic fitness.
- Helps you adapt to changing trail terrains and paces.
- Adds variety, making training enjoyable.
Block Training: Boost Stamina with Structured Intervals
What it is: Block training involves running hard for set periods or distances, followed by recovery intervals.
How to do it: Run for 3 minutes at a fast pace, recover for 2 minutes, and repeat 4–8 times.
Benefits:
- Builds endurance for long trail climbs.
- Trains your body to recover faster during challenging segments.
- Improves stamina for technical sections of a trail.
Tempo Runs: Build Endurance for Sustained Efforts
What it is: Tempo runs are steady, sustained runs at a “comfortably hard” pace near your lactate threshold.
How to do it: Run 20–40 minutes at a pace where talking becomes challenging but not impossible.
Benefits:
- Enhances endurance for long trail climbs and descents.
- Trains you to maintain speed over varied terrain.
- Improves mental toughness for race-day challenges.
Threshold Training: Push Your Limits
What it is: Threshold training focuses on running just below or at your lactate threshold pace for intervals or longer runs.
How to do it: Run 4×6-minute intervals at threshold pace, with 2–3 minutes of recovery in between.
Benefits:
- Delays fatigue by improving lactate clearance.
- Prepares you for sustained efforts on steep trails.
- Boosts your overall endurance.
VO2 Max Training: Improve Speed and Power
What it is: VO2 max sessions push your cardiovascular system to its limit by running at near-maximum effort.
How to do it: Run 3-minute intervals at 90–95% of your maximum effort, with equal recovery times, repeated 4–6 times.
Benefits:
- Increases speed for technical trail sections.
- Enhances endurance for high-intensity efforts.
- Maximizes oxygen uptake for better performance.
Long Runs: The Backbone of Trail Training
What it is: Long, steady runs at a comfortable pace are essential for building endurance.
How to do it: Spend 60–120+ minutes running at a conversational pace on trails.
Benefits:
- Builds physical and mental stamina for trail races.
- Prepares your body for long hours on uneven terrain.
- Strengthens your aerobic base.
Easy Runs: Recover While Staying Active
What it is: Low-intensity runs designed to let your body recover while maintaining your fitness.
How to do it: Run at a relaxed, conversational pace for 30–60 minutes.
Benefits:
- Enhances recovery by increasing blood flow to muscles.
- Reduces injury risk by balancing intensity.
- Maintains consistency in your training plan.
Recovery Runs: Flush Out Fatigue
What it is: Very short, slow runs focused on promoting active recovery.
How to do it: Jog for 20–30 minutes at an effort so easy it feels like a warm-up.
Benefits:
- Loosens up stiff muscles after intense sessions.
- Speeds up recovery by flushing out lactic acid.
- Keeps you moving without additional stress.
Hill Training: Dominate the Climbs
What it is: Focused efforts on uphill running to build strength and cardiovascular fitness.
How to do it: Run uphill for 30–90 seconds at a hard effort, recover on the downhill, and repeat 6–10 times.
Benefits:
- Strengthens leg muscles for climbing.
- Boosts your aerobic and anaerobic capacity.
- Improves confidence and efficiency on steep trails.
Strides: Improve Running Form and Speed
What it is: Short bursts of fast running to improve stride mechanics and turnover.
How to do it: After an easy run, sprint for 15–30 seconds at near-max effort, then recover for 1 minute. Repeat 4–6 times.
Benefits:
- Sharpens your speed and running economy.
- Prepares you for faster trail paces.
- Helps improve overall form and efficiency.
Progression Runs: End Strong Every Time
What it is: Start at an easy pace and gradually increase your speed, finishing at a hard effort.
How to do it: Begin at a conversational pace, progressively speeding up over 40–90 minutes.
Benefits:
- Teaches you to pace yourself during races.
- Builds endurance and strength for strong finishes.
- Simulates race-day conditions.
Race-Pace Runs: Practice for Race Day
What it is: Running at the pace you aim to maintain during your next trail race.
How to do it: Include 15–30 minutes at race pace within a longer run.
Benefits:
- Helps you lock in your race pace.
- Builds confidence and endurance for race day.
- Prepares your body for the specific demands of your goal event.
Cross-Training Runs: Build Fitness While Reducing Strain
What it is: Combining running with activities like hiking, cycling, or swimming to build fitness and reduce impact.
How to do it: Alternate between short running intervals and other activities, or dedicate a day to cross-training.
Benefits:
- Reduces risk of overuse injuries.
- Improves overall strength and fitness.
- Adds variety to your training routine.
Trail Running Training Made Simple with Arduua Coaching
If you want to improve your trail running performance, a structured approach is essential. By incorporating these running training sessions into your weekly routine, you’ll build the endurance, speed, and strength needed to conquer any trail.
At Arduua, we specialize in trail running coaching tailored to your unique needs and goals. Whether you’re preparing for a short trail race or an ultra-marathon, our expert coaches will design a plan that works for you.
👉 Ready to get started? Explore our Trail Running Coaching Online services today. Let us help you take your trail running to the next level!
Let’s conquer the trails together! 🏔️