Regular trail running helps you prepare for races. However, consistent training alone isn't enough to progress. After a while, you might hit a plateau and feel stuck running at the same pace. That's when learning how to boost your trail running speed becomes essential.
Why work on your speed in trail running?
Increasing your speed in trail running is essential to progress. First and foremost, it helps you handle pace changes. In trail running, terrain shifts constantly and speed is never steady. Working on your speed allows you to adapt faster to terrain variations and feel comfortable when the pace picks up. This saves you valuable time on rolling sections and descents.
While speed is crucial at the start to secure a strong position, it matters just as much at the finish line. Towards the end of a race, many trail runners hit the wall from exhaustion. That makes it the perfect moment to kick hard and overtake competitors.
By training at faster paces, you develop muscle power. Your body becomes more responsive and agile, with sharper movement control. You improve your running economy—moving faster while preserving energy for the same effort. Injury risk is also reduced thanks to better impact management.
Working on your trail running speed ultimately drives better progression and faster recovery. Maintaining your MAS helps you recover quicker on easier terrain. It also enhances your overall post-trail recovery.
Exercises to increase your speed in trail running
Flat terrain
If you're gearing up for ultra-trail training or a trail race, several workouts can help build your speed. First, dial in your flat-ground pacing to improve your MAS (Maximum Aerobic Speed), hold a sustained pace, and refine your running economy.
Workout ideas:
- Short intervals: 30 seconds fast (95-100% MAS) followed by 30 seconds easy for 8 to 12 reps.
- Threshold / tempo runs: sustained yet controlled pace (85-90% MAS) for 10 to 20 minutes.
- Stride drills: 80 to 100-metre straight-line strides with dynamic foot strikes.
Uphill
Climbs are ideal for building power and energy efficiency.
Workout ideas:
- Short, explosive hill reps: 10 to 20 seconds of all-out uphill effort, jogging down to recover.
- Long tempo climbs: 3 to 5 minutes at a sustained pace uphill.
- Power hiking: long strides and active arm drive on steep gradients.
Downhill
Downhill training helps quicken your cadence and build eccentric muscle control. To stay confident on descents, solid trail running shoes with high-grip outsoles are essential for controlling speed and foot placement.
Workout ideas:
- Progressive technical sessions: start slow, then ramp up the speed as your confidence builds.
- Quick-step drills: short, rapid steps while keeping your eyes fixed far ahead.
- Uphill-downhill transitions: accelerating immediately after a descent.
Sprint
Finally, don't overlook sprint work for accelerations and the final sprint.
Workout idea:
- Flat or slight uphill sprints: 10 to 15-second sprints for 6 to 10 reps with full recovery.
Once your sessions are planned, make sure to vary your training. This ensures progress across all types of terrain and builds speed for every trail scenario.
Why strength training is key to building speed
Speed workouts alone won't cut it in trail running without dedicated strength training. Building muscle maximises power output with every foot strike. Strengthening your legs (quads, hamstrings, calves, glutes) helps you push further and faster with each stride.
Strength training is also essential for a more efficient stride. Core work enhances pelvic and trunk stability. With a stronger body, energy transfer improves, allowing you to gain speed without expending extra effort.
Fatigue resistance is equally critical in trail running. In the final stretch of a race, muscles tend to give out. The more endurance they have, the longer you can sustain your speed.
In trail running, climbs demand leg power and descents require solid muscular control, especially eccentrically. This enables you to absorb impact and maintain your rhythm.
Ultimately, more stable joints, conditioned tendons, and balanced muscles reduce the risk of injury. Experiencing fewer aches and pains means you can train more consistently and see faster results.
Increasing your trail running speed is vital for real progress. By combining speed work and strength training, you'll give yourself every chance to push your limits in your next race.
Photo credits: Clément Dumas
