GET WITH THE PROGRAM
IT IS IMPOSSIBLE to suggest a blanket training program that suits everybody. Training schedules should be developed based on an individual’s level of fitness, experience, strengths and weaknesses, natural capacities and their individual trail-running aims and goals. There are plenty of online and personal coaching options but as a general guidance:
Work your way towards 4-6 training sessions a week where not every one is an actual run. A minimum would be three runs a week plus 1-2 strength sessions (which can be short, taking only 20 minutes pending session design). Keep most runs 10-15km, with at least one long run of 20km+ (for those running half marathons to marathons). Again, recommended distances are very specific to where you are at and where you want to get to with your trail fitness.
When conditioned, try incorporating back-to-back mid-long runs to get used to running on tired legs (good for longer runs and multidays)
Speed or Fartlek sessions that work on shorter, more intense running periods can be helpful even for longer run targets.
Mix it up – build in the odd Park Run to your training and vary the trails you train on.
Use the community network – make run dates with mates or join one of the many trail running social groups. If trail running doubles as your social life, you’ll get a whole lot more from it than just being able to run fast and far through the bush.
Get inspired and research – with the explosion of trail running has come a growth in available technical information and inspiration for you to gorge on.