Sample trail run workout
• 30 min easy running, then move into 10 min tempo on
flat trail. • 45 min of building tempo (by 15 min) on trails, working the uphills and finding a strong sense of rhythm over the crest and into the descents.
• Run 2 hours of very hilly trail, where you can run hilly
laps of 15 min. • Finish off this workout with 10 min flatter tempo
• 20 min easy running cool down.