New (or returning) to trail running? You’re in for a treat—you’re about to step off the beaten path and onto rugged, beautiful terrain. While hitting the trails might seem daunting at first, starting with the right workouts can make the transition fun and smooth; these beginner-friendly trail workouts will help you build strength, confidence and endurance, all while keeping you on your toes (literally). Each workout includes a warmup and cooldown, so you’re ready to roll, recover and get back out there.
The trail teaser
Why it’s great for newbies: This workout introduces you to one of the biggest challenges of trail running—hills—but in short, manageable bursts. It helps build strength and endurance without overwhelming your legs or lungs. Plus, you’ll get a feel for how to adjust your pace on inclines.
Warm up with 10 minutes of easy running.
Run 5 x 3-minute uphill efforts with 2 minutes walk/slow run recovery.
Cool down with 10 minutes of easy running.
Rock ‘n’ roll repeats
Why it’s great for newbies: Technical terrain teaches you how to adapt your running form to roots, rocks and uneven surfaces. This workout gives you short, controlled bursts of navigating trickier ground, a critical skill for trail running.
Warm up with 15 minutes of easy running, focusing on maintaining good form.
Run 6 x 90-second technical trail efforts (rocky or uneven terrain) with 3 minutes recovery on a smoother path (or walking, if a smoother path isn’t available—the point is simply to lower your heart rate so that you can push hard again).
Cool down with 10 minutes of easy running.
The mix-it-up mile
Why it’s great for newbies: This workout combines all the elements of trail running—uphills, downhills and flat sections—so you get a full-body workout while learning how to adjust your effort for different surfaces. It’s perfect for learning how to pace yourself on varied surfaces.
Warm up with 10 minutes of a hike/run combo on an easy incline.
Run 4 x 1 mile (could do 1K or 2K, depending on your ability), switching it up between uphills and downhills (e.g., half a mile uphill, half a mile downhill) with 5 minutes of walking in between.
Cool down with 10 minutes of easy running.
Flowy fun run
Why it’s great for newbies: This workout helps you get into the groove of trail running without worrying about pushing your limits. It’s all about learning how to stay relaxed and in sync with the undulating path—perfect for building confidence and enjoying the trails.
Warm up with 10 minutes of easy running on flat terrain.
Run 30 minutes of steady running on smooth, rolling singletrack, focusing on finding your “flow” with the trail’s natural rhythm.
Cool down with 10 minutes of easy running or walking.
Remember to take a rest or a very easy running day after more challenging workouts like these.
