When you're preparing for a trail race, you might be wondering if road running is actually useful. Should you train only in nature, or can you mix both? Rest assured: including road sessions in your trail training plan is not only possible, but also very beneficial… as long as you know how to go about it!
1. Why include road sessions in your trail plan?
Road running might seem contradictory when your goal is to perform in trail running, but it’s actually an excellent complement:
- Improve your speed: On the road, you can easily do interval sessions or specific pace runs, which are difficult to do in the mountains.
- Gain consistency: The stable surface of the road allows you to control your effort — ideal for precise training.
- Optimize your stride: Road sessions help you work on posture and improve running efficiency.
- Better recovery: After a tough mountain session, a light road run helps you relax without stressing muscles and joints.
2. How to alternate between trail and road?
The key is balance. Here are some tips for mixing trail and road effectively:
- Plan 1 to 2 road sessions per week: Intervals, threshold runs, or base endurance workouts.
- Reserve long runs for trails: To get your body used to varied terrain, elevation, and unstable footing.
- Vary the surfaces: Road, paths, technical trails… This will make you more well-rounded and injury-resistant.
- Respect your training load: Road sessions are usually faster and place more stress on tendons and muscles. Adjust your weekly volume accordingly.
Tip: If you live far from the mountains, use road and stairs during the week, and go trail running on weekends.
3. What types of road sessions help you progress in trail running?
Here are the most useful road workouts to include:
- Short intervals (30s/30s, 1'/1'): To develop your VO2 max and ability to push on climbs.
- Threshold training: To sustain a strong pace on false flats or long, gradual climbs.
- Base endurance runs: To build foundational endurance without excessive fatigue.
- Short hill sprints: On a paved incline if you don’t have a steep trail available.
These workouts will help make you a faster, more complete trail runner.
Yes, mixing trail and road in your training plan is not only possible but recommended for effective progress. Road running gives you speed, precision, and efficiency, while trail running builds technique, power, and specific endurance. By combining both smartly, you'll maximize your potential and show up race-ready!
Want to take your training further? Find all our training advice by clicking here and check out our training plans below:
12-week training plan for an ultra trail
