SALOMON CHALLENGED ME; from the roads to the trails! - YouTube - The Welsh Runner

Aug 13, 2025

Intro: This is a quick summary of SALOMON CHALLENGED ME; from the roads to the trails! from The Welsh Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Matt swaps his usual road runs for trail work, starting with a 9‑mile loop to ease into the terrain.
The core session is a 20 × 1‑minute hard / 1‑minute easy repeat on mixed trail sections (uphill, technical single‑track, and fast downhill).
He emphasizes feeling the effort rather than monitoring heart rate, aiming for a low‑140 bpm “easy” feel and a hard effort that feels like a sprint uphill.
Recovery is done by crawling or walking, letting the legs reset before the next hard minute.
He suggests daily trail sessions this week, with a longer run and a segment attempt later in the week.

Workout Example:

Warm‑up: 5‑10 min easy on soft, leaf‑covered trails
Then:
20 rounds of:
  • 1 min hard (uphill, fast leg turnover, near‑max effort)
  • 1 min recovery (crawl or walk, steady)
Cool‑down: 5‑10 min easy

All intervals are timed on a Garmin/phone cue (buzz) so you can stay on pace without looking at a watch.

Closing Note: Give this trail interval workout a go and tweak the paces to match your own fitness in the Pacing app. Have fun hitting the single‑track, and remember to watch the full video for Matt’s gear insights and the bigger challenge plan! Happy running!