20/20 Trail Fartlek

Workout - 20/20 Trail Fartlek

• 10min @ 6'30''/km
• 20 lots of:
  • 1min @ 4'30''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro: an overview of SALOMON CHALLENGED ME; from the roads to the trails! from The Welsh Runner. A solid instructional video on trail-based training. Once you understand the structure below, you have what you need to run this session. Watch the full video for the rest of the insights.

Key points:

• Matt moves from road running to trail work, starting with a 9-mile loop to get used to the surface.
• The core workout: 20 x 1-minute hard / 1-minute easy repeats across mixed trail (climbs, technical single-track, quick downhills).
• Rather than relying on data, he reads effort. Easy reps stay near 140 bpm, hard intervals near sprint intensity on uphills.
• Between efforts, he slows to a walk or crawl so his legs settle before the next hard push.
• For the week: trail sessions daily, building toward a longer outing and a segment chase mid-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)
  - 1 min recovery (crawl or walk, steady)
Cool-down: 5-10 min easy

Time intervals using a Garmin or phone buzz cue so you can focus on the workout without watch-checking.

Closing note: try this trail repeat workout and dial in pace targets via the Pacing app. Watch the full video for Matt’s gear notes and the rest of the challenge.

References

• SALOMON CHALLENGED ME; from the roads to the trails! - YouTube (YouTube Video)