7 Workouts Top Trail Runners Swear By

Ellie Greenwood, runner and coach for Sharman Ultra Coaching, winner of the 2014 Comrades Marathon (89K) and course record holder at the Western States Endurance 100-Mile Run, 2011 and 2012 North American Female Ultrarunner of the Year, based in North Vancouver, BC

Workout: 3-2-2
  • Warm up for 2 to 3 miles.
  • On a non-technical trail with short hills and plenty of flats, complete 3K, 2K, 2K at tempo pace or slightly faster. Between each interval, jog until you are fully recovered.
  • Cool down for 2 miles.

Ellie's Tip: "I love this workout because it is the perfect combination of working on speed, but over a distance that helps with trail races. The undulating terrain makes the workout tougher physically, but ensures that all running-specific muscle groups are working."

More: 8 Ways Trail Running Can Improve Your 5K

Ian Sharman, runner and coach for Sharman Ultra Coaching, winner of the 2013 Leadville Trail 100-Mile Run and holder of the fastest 100-mile trail time in the U.S. (12 hours 44 minutes), based in Walnut Creek, California

Workout: Downhill Reps Speed Session
  • Warm up for 10 to 15 minutes.
  • On a hill of .5 to 1 mile in length and a grade of 6 to 8 percent, run down the hill hard at your 1-mile race pace and jog back up for recovery. Complete 3 miles of total downhill reps, with the final one being the fastest.
  • Cool down for 10 to 15 minutes.

Ian's Tip: "I love this session for the sheer feeling of speed; plus it strengthens the legs for endurance, especially on trails. Focus on trying not to brake much downhill and stay as relaxed as possible."

More: 4 Downhill Tips for Trail Running Newbies

Karl Meltzer, winner of more 100-mile races than any other runner, based in Sandy, Utah

Workout: Uphill Progressive Trail Run
  • Warm up for 2 to 3 miles easy.
  • If you live in a mountainous area, try to locate a climb of about 3,000 vertical feet; otherwise, check out your local ski hill or a treadmill with incline.
  • Start at a moderated speed and as you progress towards the summit, push the pace harder and harder. If you don't have access to a mountain climb, consider doing several repeats.
  • Cool down on your jog back down.

Karl's Tip: "This provides me with the mental preparation to learn how to finish strong, not to mention the cardio effects get tougher the higher I go. I typically do this at Snowbird Ski Resort in Utah."

More: 7 Hill Running Workouts That Increase Power

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About the Author

Mackenzie Lobby

Mackenzie Lobby is a Minneapolis-based freelance writer and photographer with a Master's in Kinesiology from the University of Minnesota. She has run 10 marathons and is a USATF certified coach. When she's not writing, she's out swimming, biking, and running the Minneapolis Chain of Lakes. Check out her website at mackenzielobby.com.
Mackenzie Lobby is a Minneapolis-based freelance writer and photographer with a Master's in Kinesiology from the University of Minnesota. She has run 10 marathons and is a USATF certified coach. When she's not writing, she's out swimming, biking, and running the Minneapolis Chain of Lakes. Check out her website at mackenzielobby.com.

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