Regular trail running practice is a great way to prepare for competitions. However, training consistently alone is not enough to keep improving. After a while, you may feel like you've plateaued and are always running at the same pace. That's when learning to build speed in trail running becomes essential.
Why should you work on your speed in trail running?
Building speed in trail running is essential for progression. It first helps you handle changes of pace. In trail running, the terrain constantly varies and speed is never constant. Working on it means adapting more quickly to variations and feeling more comfortable when the pace picks up. You gain significant time on runnable sections and descents.
While speed matters at the start to secure a good position, it matters just as much at the finish. At that point in the race, many trail runners blow up due to fatigue. That's precisely the moment to push harder and overtake your rivals.
By working on your faster paces, you develop your muscular qualities. Your body becomes more toned, more responsive and your movements more controlled. You improve your running economy. You go faster and conserve energy better for the same effort. Your injury risk also decreases thanks to better impact management.
Working on speed in trail running ultimately leads to better progression, but also better recovery. By maintaining your MAS, you recover more quickly on favourable terrain. This also contributes to improving your post-trail recovery.
Speed exercises for trail running
Flat terrain
If you're preparing for an ultra-trail or a trail race, several exercises can help you build speed. Start by working your paces on flat terrain to improve your MAS, sustain a strong pace and refine your running efficiency.
Exercise ideas:
- Short intervals: 30 seconds at a fast pace (95–100% MAS) followed by 30 seconds easy, repeated 8 to 12 times.
- Threshold / tempo pace: sustained but controlled effort (85–90% MAS) for 10 to 20 minutes.
- Technical strides: 80 to 100-metre straight lines with dynamic foot strikes.
Uphill
Climbs are perfect for working on your power and running economy.
Exercise ideas:
- Short explosive hill sprints: 10 to 20 seconds at full effort uphill, with recovery on the way down.
- Long tempo climbs: 3 to 5 minutes at a sustained pace on a hill.
- Power hiking: big strides with active arms on steep gradients.
Downhill
Downhill training helps you quicken your stride and strengthen your muscles with eccentric control. Good trail shoes with a suitable sole also help control speed and foot placement on descents.
Exercise ideas:
- Progressive technical sessions: slow pace first, then increasing speed as your confidence grows.
- Quick foot strike drills: small, rapid steps while looking well ahead.
- Uphill-downhill combinations: getting back up to speed quickly after a descent.
Sprint
Finally, sprint work should not be overlooked for surging or the finish.
Exercise idea:
- Sprint on flat or slightly uphill terrain: 10 to 15-second sprints over 6 to 10 repetitions, followed by a long recovery.
Once all your sessions are planned, remember to vary your training. This way you improve across every type of terrain and build speed in all conditions.
The value of strength training for building speed
Speed exercises for trail running are not enough on their own without solid strength training. Building muscle increases power through your foot strikes. By strengthening your legs (quads, hamstrings, calves, glutes…) you cover more ground and move faster with every stride.
Strength training is equally essential for achieving more efficient strides. Core work improves pelvic and trunk stability. With a stronger body, your energy is used more effectively — so you gain speed without extra effort.
Fatigue resistance is also crucial in trail running. Towards the end of a race, muscles tend to stop responding. The more endurance they have, the longer you maintain your speed.
In trail running, climbs demand leg power and descents require strong muscular control, particularly in an eccentric phase. This allows you to absorb impacts and hold your rhythm.
Ultimately, more stable joints, prepared tendons and balanced muscles reduce injury risk. With less pain, you can train more consistently and see faster progress.
As you'll have gathered, building speed in trail running is essential for meaningful progression. By combining speed work and strength training, you give yourself every chance of surpassing yourself at your next race.
Photo credits: Clément Dumas
