WHY THE TRAIL? Trail running is an extremely effective workout because it not only is great for cardio but also builds strength and agility. Dodging all those rocks and roots keeps your muscles guessing. This workout combines cardio with trail-inspired strength drills. Warm up with a 10-minute jog, then do the first three exercises as a circuit (no rest between moves). Rest for one minute, then repeat the circuit. Finish with a four-minute jog.
For the avid road runner, trail running is often considered the next frontier. Trails provide an escape and a beauty that not only allows you to get your run in, but also cleanses the soul. Along with the trail’s treasures are new challenges for the road warrior: Terrain can be tricky to navigate, elevation changes are likely more drastic, and climbs and descents don’t compare to the roads. Trail newbies often need to ignore pace— forget hitting certain minutes per mile—and focus on effort instead.
If you are a pavement-pounding runner hearing the call of the trails, this is the plan for you. Although this training requires no prior off-road experience, there are a few prerequisites before you dive in and get dirty. You should have a base of at least 12 weeks of running under your belt and be able to comfortably complete a 3- to 4-mile run. Experience with some faster-paced running (like speed work) is helpful, but not crucial.
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