Ellie Greenwood, runner and coach for Sharman Ultra Coaching, winner of the 2014 Comrades Marathon (89K) and course record holder at the Western States Endurance 100-Mile Run, 2011 and 2012 North American Female Ultrarunner of the Year, based in North Vancouver, BC
Workout: 3-2-2- Warm up for 2 to 3 miles.
- On a non-technical trail with short hills and plenty of flats, complete 3K, 2K, 2K at tempo pace or slightly faster. Between each interval, jog until you are fully recovered.
- Cool down for 2 miles.
Ellie's Tip: "I love this workout because it is the perfect combination of working on speed, but over a distance that helps with trail races. The undulating terrain makes the workout tougher physically, but ensures that all running-specific muscle groups are working."
More: 8 Ways Trail Running Can Improve Your 5K
Ian Sharman, runner and coach for Sharman Ultra Coaching, winner of the 2013 Leadville Trail 100-Mile Run and holder of the fastest 100-mile trail time in the U.S. (12 hours 44 minutes), based in Walnut Creek, California
Workout: Downhill Reps Speed Session- Warm up for 10 to 15 minutes.
- On a hill of .5 to 1 mile in length and a grade of 6 to 8 percent, run down the hill hard at your 1-mile race pace and jog back up for recovery. Complete 3 miles of total downhill reps, with the final one being the fastest.
- Cool down for 10 to 15 minutes.
Ian's Tip: "I love this session for the sheer feeling of speed; plus it strengthens the legs for endurance, especially on trails. Focus on trying not to brake much downhill and stay as relaxed as possible."
More: 4 Downhill Tips for Trail Running Newbies
Karl Meltzer, winner of more 100-mile races than any other runner, based in Sandy, Utah
Workout: Uphill Progressive Trail Run- Warm up for 2 to 3 miles easy.
- If you live in a mountainous area, try to locate a climb of about 3,000 vertical feet; otherwise, check out your local ski hill or a treadmill with incline.
- Start at a moderated speed and as you progress towards the summit, push the pace harder and harder. If you don't have access to a mountain climb, consider doing several repeats.
- Cool down on your jog back down.
Karl's Tip: "This provides me with the mental preparation to learn how to finish strong, not to mention the cardio effects get tougher the higher I go. I typically do this at Snowbird Ski Resort in Utah."
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