Trail & road: why mix the two in training?
When you prepare for a trail, you might wonder if running on roads is really useful. Should you train only on paths? Spoiler: no. Including road sessions in your trail training is not only possible but very beneficial. Provided you know how to go about it.
1. Why run on roads when preparing for a trail?
Running on roads may seem contradictory… but it is actually a great complement. Here’s why:
- Work on your speed: Intervals, specific pace, maximum aerobic speed… easier to gauge on roads.
- Gain consistency: Roads offer a stable surface to work on the precision of your pace.
- Improve your stride: You can focus on your posture and running economy.
- Recover better: An easy run on tarmac is ideal after a mountain session.
2. How to organise your trail + road training?
It’s all about balance. Here’s how to mix the two well:
- 1 to 2 road sessions per week: for intervals, threshold work, or easy endurance.
- Reserve your long runs for the trail: you work on elevation, footing, and specific fatigue.
- Vary the surfaces: road, tracks, technical paths… your stride will become stronger.
- Manage your load: Fast sessions on roads put more strain on your tendons. Adjust your volume.
Tip: If you live far from the mountains, do your quality blocks on roads or stairs during the week, and aim for trail at the weekend.
3. The best road sessions to improve in trail
You can gain real benefits from these formats:
- Short intervals (30/30, 1'/1'): boosts your maximum aerobic speed and your ability to accelerate.
- Threshold work: ideal for holding a pace on long rolling climbs.
- Easy endurance runs: aerobic base, active recovery.
- Hill sprints: if you don’t have a technical path, a paved ramp will do the job.
Trail + road = winning combo
Mixing the two is the best way to improve. Roads help you run faster and more efficiently. Trail develops your technique, muscular endurance, and terrain management.
By combining both wisely, you strengthen your overall potential. Result: you will be more well-rounded, more confident, and ready to perform on the big day.
👉 To go further in your training
Find all our advice on trail training right here or explore our plans suited to your goal:
