Start Trail Running With This Beginner Bootcamp

SHORT INTERVAL RUNS A short interval run features repeated efforts of sixty to ninety seconds in Zone 5 separated by jogging recoveries in Zone 1. Short intervals enhance aerobic capacity, high-intensity fatigue resistance, and running economy.

MIXED INTERVAL RUNS Mixed interval runs are intended to sharpen runners up for racing after they’ve already built a solid foundation of fitness. Including efforts in Zones 3, 4, and 5, they serve to maintain the fitness gains that have been accrued through workouts individually focused on each of these zones.

Also known as microcycles, these recurring seven-day workout schedules typically include three designated hard days, which are buffered on either side by at least one day of lighter training. Two of the three hard days feature moderate-intensity or high-intensity runs while the third is reserved for a longer run, which is done mostly or entirely at

A foundation run is a steady, low-intensity run of short to moderate duration. It begins with a warm-up in Zone 1, then moves to Zone 2 for a while, and concludes with a cool-down back in Zone 1. Foundation runs are the bread and butter of effective 80/20 training—the workout type you’ll rely on more than any other to ensure you’re doing enough run