Training for a trail running race is quite different… but if you are thinking of running 10km or a 50km race, the steps are usually the same.
Remember every trail is different to the other, one might have more elevation, be more technical or different range of temperatures.
So strength and core training are almost more important than running is…
Also think about how you are running, trail running you want short steps and the legs to move more so you are hopping vs taking longer strides that you might injure yourself.
How I would start is finding the race you are going to do and do some research… Here is another video on how to do some research on the race.
Now that you know a little bit about the race you are doing, it’s time to start training.
Essentially most training plans that I have looked into are very similar… Your training plan should include 3-5 days of running, strength and core exercises. This all depends on the distance and elevation of the race.
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When we unpack the 3-5 days of running you should have:
One day of easy running (easy so you can have a conversation while running)
One day of hill repeats
One day of sprint exercises
Then if possible back to back runs on the weekend, with one run a long run.
You can also change it up by replacing a day with some cross training, like riding your bike or hiking etc.
Then on the hill repeats or sprints, you want to add on the strength and core exercises (these are extremely important).
First few weeks you want to get the basics right
Then after that increase your time on legs, get close to your top training point about 2 weeks before the race and then tapper… Do not, not run, keep the legs moving.
10km Training Plan
21km Training Plan
42km Training Plan
50km Ultra Training Plan
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