Key

Workouts
Guide

A reference guide of 10 key trail, fell

and ultra running workouts designed
specifically to stimulate positive
adaptations in the key determinants of
running performance.

1
Introduction
Thanks a lot for picking up the Key Workouts Guide.

We hope this collection of 10 structured workouts will help you in your training
to stimulate relevant fitness improvements, hone your technical running skills
and race-craft, and achieve a higher level of performance as a result. The
workouts have been designed from a combination of coaching experience,
scientific evidence and a foundational understanding of human physiology.

Within the guide, you’ll find workouts that can be used to target each of the
main determinants of trail, fell and ultra running performance. These can be
integrated into a balanced training program in order to prepare for the demands
of competition or towards a particular fitness goal.

Each workout includes a visualisation of the overall session, where the width of
the graphic represents duration and the height of each block represents
intensity (the higher the block, the greater the intensity).

As an example, an interval workout with a short initial burst and a gradual cool
down would look like this:

If you have any questions at all, please feel free to email us at:
info@[Link].

Finally, stay tuned for a short, but information-packed series of training

advice emails from us that aim to help you put the following workouts into
practice and learn more about the process of training efficiently and
scientifically.

Many thanks and enjoy the guide,

Emma & Tom

2
Training Zones
In this document, we will refer to training zones. These should be interpreted
as follows:

Zone Name Key Purposes Can hold this intensity Perceived Effort Heart Rate Breathing Stryd
for… (HR) Power
1 Recovery Facilitates Indefinitely 1-2/10 <75% Could speak on <65%
recovery between Threshold the phone and Critical
intervals or harder Very easy – like HR other person Power
training sessions. walking on the wouldn’t hear
flat. breathing.
2 Extensive Develops all-round Depends on fitness level, 3-4/10 75-85% Could speak 65-80%
Endurance aerobic fitness and but possible to build up to Threshold comfortably on Critical
endurance, improves being able to sustain this Easy – feels HR the phone, but Power
fat oxidation intensity for 3-5 hours or comfortable and the other person
capacity and more. sustainable (this would be able to
contributes to zone is slower hear you are
threshold pace. and easier than breathing a
most people little heavier
think!) than if you were
at rest.
3 Intensive Develops all-round Depends on fitness level, 5-6/10 85-95% Can speak shorter 80-90%
Endurance aerobic fitness and but possible to build up to Threshold sentences, but Critical
endurance. A good being able to sustain this Moderate – often HR may need to Power
(sometimes intensity to work intensity for 2-4 hours described as breathe at
referred to as on stamina at race roughly. Most training ‘comfortably unnatural points.
‘tempo’) pace, particularly sessions wouldn’t include challenging’.
for races longer more than 60-90 mins at
than 1-hour. this intensity though as
it’s very stressful.
4 Threshold Develops all-round 30-60 minutes 6-7/10 Between 95% Can speak short 90-103%
aerobic fitness. A threshold sentences but Critical
good intensity to Hard – similar to HR and 90% this is notably Power
work on stamina at 10km race pace. Max HR/102% disrupted by
threshold and Threshold breathing.
higher intensities. HR
5 VO2max Develops all-round 5-20 minutes 8/10 >90% Max HR Hard to say more 103-115%
aerobic fitness and than one or two Critical
particularly VO2max Very hard – will or words. Power
and the lactate notice breathing
threshold. and heart rate >102%
escalating and Threshold
legs burning. HR
6 Anaerobic Develops ability to 1-5 minutes 9/10 N/A Can’t speak 115-130%
Capacity produce energy Critical
through anaerobic Extremely hard – Power
pathways, and almost running at
ability to produce an all-out
quick bursts of intensity.
speed.
7 Neuromuscular Develops ability to 5-60 seconds 10/10 N/A Can’t speak >130%
Power recruit Type IIx Critical
muscle fibres and Maximal – as hard Power
produce short and fast as you
sprints. can possibly run.

For more detailed information on training zones, including methods for

determining your threshold/max heart rate or Stryd critical power, see here.

3
Key Terms
Here, we’ve defined some key terms you might come across in this guide.

• Threshold: There are several ways that this term can be defined. However, as a
broad concept, your threshold is the maximum pace, heart rate or intensity
that can be sustained for an ‘extended period’ (typically between 40-60
minutes). Above this intensity, fatigue occurs much more quickly than below.
One common way to define the threshold is through measurement of lactate (see
below), where the threshold is the maximum intensity at which lactate levels
in the blood remain in a steady state. This is sometimes referred to as the
‘maximal lactate steady state’.

• VO2max: This is the maximum rate at which oxygen can be taken on and processed
by the body. It’s a key determinant of performance in most fell and trail
running events, particularly those that are shorter. It’s still important in
ultra-distance events, although other factors like economy, endurance, fat
oxidation ability and strength are bigger determining factors.

• Lactate: Lactate is produced from the break-down of carbohydrates to produce

energy. It is itself a fuel source that can be transported around the body to
provide energy where needed. However, the production of lactate is linked with
the production of other byproducts, which have been been shown to directly or
indirectly cause fatigue. Therefore, the level of lactate in the blood is
often used as an indicator of fatigue levels.

• Aerobic: The body has several methods or ‘pathways’ through which it can
produce energy. Some of these involve oxygen and are known as ‘aerobic’
pathways. A key benefit of the aerobic pathways is that they are sustainable
for a long time, because the only byproducts are water and carbon dioxide,
which can (under most circumstances) be easily excreted from the body without
any deleterious effects. The aerobic pathways are, however, quite slow, and
therefore can’t always provide energy at the rates needed to sustain hard/fast
running.

• Anaerobic: The body also has several energy-producing pathways that don’t
require oxygen. These are known as anaerobic pathways, and are capable of
generating energy very quickly. However, they are associated with the
production of metabolites that directly or indirectly interfere with muscle
contraction and cause fatigue. Aerobic and anaerobic processes are always in
operation simultaneously to some extent, so an effort is never purely aerobic
or anaerobic. However, at higher intensities, there’s a greater proportion of
energy derived from the anaerobic pathways, and this is what causes you to
fatigue more quickly.

• Mitochondria: Often referred to the ‘powerhouse’ of the muscles, mitochondria

are the parts of muscle fibres where energy is generated through ‘aerobic’

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 pathways. The number, size and efficiency of mitochondria are all strong
determinants of VO2max, and one of the key goals of training is to increase
these factors so that the muscles can generate aerobic energy at a higher
rate.

• Capillaries: These are small blood vessels around muscle fibres, where the
transfer of oxygen and carbon dioxide between muscles and blood takes place.
Having a higher density of capillaries around the muscle fibres allows for
more effective oxygen and carbon dioxide exchange, and contributes to a bigger
VO2max, and better aerobic fitness more generally.

• Endurance: This is the ability to sustain an effort below threshold for an

extended period of time and/or to produce harder efforts towards the end of a
long run. It depends a lot on factors like fat oxidation ability and muscular
strength, as well as general aerobic fitness and economy.

• Neuromuscular: This is combination of the nervous system and the muscles. It

describes how the nervous system communicates with the muscles and tells them
to contract. The ability to ‘switch on’ particular muscle fibres and to get
these to contract efficiently and in synchrony are all things we can develop
through training.

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1. Recovery Run/Walk

Suitable for:
Everyone!

Description:
A run lasting no more than 30-mins in Zone 1 or low Zone 2, or a walk lasting no
more than 60-mins.

Purpose:
Recovery is a key part of training, but is often the first component to be
compromised by well-meaning runners when training time is tight. It’s always
important to remember that there are two parts to achieving greater fitness: the
stimulus (training) and the recovery (where the adaptations to that stimulus
take place). Training adaptations will be limited or simply will not come to
fruition without both parts being present, and it’s therefore important to make
sure you take recovery days.

The main physiological goals of a recovery run are to:

• Facilitate recovery between harder training sessions, while maintaining the
rhythm of training.
• Help prevent legs from feeling ‘sleepy’, which sometimes occurs after a full
day off.

Tips:
A big mistake we often see is runners make their recovery runs either too long
or too fast (or sometimes both!). Try to remember that you’re not trying to
impose a training stress from these sessions, and they shouldn’t add to your
existing fatigue!

When it comes to running, the risk of injury can be quite high. So it’s always
worth considering whether a full day off from running might be more beneficial
than a recovery run. If in doubt, just stick with a recovery walk. This has a
lower injury risk and has the added benefit that it allows chance for you to
stretch out muscles that may have become tight (e.g. hip flexors). Generally we
will plan at least one day off per week for most athletes.

Evidence:
There’s surprisingly little scientific evidence to support or refute the use of
a recovery run/walk in place of a full day off. The practice of doing a short
recovery run/walk is nevertheless very common among athletes across a range of
levels and disciplines.

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2. Zone 2 Run

Suitable for:
Everyone!

Description:
A run targeting a Zone 2 intensity, lasting 60-mins or more.

Purpose:
Zone 2 runs are fundamental for runners of all disciplines, and should be a
staple training session throughout the year. Many long-term adaptations come
from runs like this, which cannot be achieved from simply increasing intensity
and reducing volume (a common mistake made by time-constrained athletes).

A key purpose is to stimulate “peripheral” adaptations, including increased

mitochondrial and capillary density, enhanced aerobic enzyme function, improved
lactate transport and enhanced fat oxidation capacity. These collectively
contribute to improvement in a range of aerobic processes, and ultimately
support a greater VO2max, a higher threshold and improved endurance. A stronger
aerobic system also positively affects the ability to sustain and recover from
short, sharp efforts that rely heavily on anaerobic pathways.

Tips:
Depending on your level of fitness, you might find it hard to stay in Zone 2 on
any hills you encounter, and you may need to walk these initially. That’s
absolutely fine, and is generally preferable to trying to run the hills and
slipping into a higher zone. To avoid frustration you can also try to pick
flatter routes for these types of runs until your fitness improves.

You may be worried that you’re covering less distance by running slower.
However, try to remember that the body doesn’t recognise distance, but instead
responds to time on feet. With consistency, you’ll get faster when running in
Zone 2, and will be able to cover more distance and tackle hillier terrain while
still keeping in zone.

Once your endurance abilities improve, a good way to progress these runs is by
adding some Zone 3 or 4 running towards the end of your longer runs. This will
help improve your ability to run hard in the presence of existing fatigue.

Evidence:
Check out the following references: Bangsbo et al., 2006; Dubouchaud et al.,
2000; Jeukendrup & Achten, 2001; Seiler & Tønnessen, 2009.

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3. Zone 3 Hilly Run

Suitable for:
Most suited to those training for hilly events, or long races lasting 2-hours or
more.

Description:
A run lasting between 40-mins to 3-hours, incorporating hills that are performed
at a Zone 3 intensity. Between these hills, aim to run at a Zone 2 intensity.

Purpose:
This session is intended to:
(i) improve muscular strength, which is known to be a key component of endurance
and running economy,
(ii) activate and improve the aerobic capacity of ‘Type IIa’ muscle fibres,
which are not used to a great extent in Zone 2 runs. This in turn can
contribute to improved threshold pace and VO2max.
(iii) familiarise you mentally and physically with up-hill running, which is
biomechanically and neuromuscularly very different from running on the flat,
and therefore requires training specifically.

Tips:
As you progress, you can start to do these sessions carrying some weight, which
will increase the force demands and stimulus for improved strength. It also
provides a good opportunity to get used to running with a loaded pack, which is
important for many types of off-road racing. Unless you expect to be carrying a
particularly heavy pack (e.g. for a multi-day race like an OMM), then don’t go
beyond 10% of body weight in your pack.

Evidence:
There is little direct evidence that this type of session works in the ways
described. This session is mainly based on training theory, and an understanding
of the ways that muscle fibres are activated and worked at differing intensities
and on differing gradients. Some key references in this regard, include:
Rønnestad & Mujika (2014); Hawley et al., (1997); Vøllestad et al., 1984.

8
4. Warm-Up Routine

Suitable for:
Anyone about to do a race lasting less than 2-hours, or about to complete any
interval session, such as the ones described in this guide.

Description:
• 5-minutes running at a Zone 1-2 intensity.
• 5-mins mobility and activation exercises of your choice (we recommend forward
and lateral hip swings, hip circles in and out, walking lunges, and A-skips).
• 10-20 minutes running at a Zone 2 intensity. 5-mins into this portion of the
cool down, incorporate 3x 1-min at a Zone 5 intensity, with 30-sec recovery.
Since these efforts are short, you should notice your breathing rate and heart
rate are elevated, but the effort level should feel subjectively around a
6-7/10 overall.

Purpose:
This session has three main goals, which are to:
1. Reduce risk of injury by warming and mobilising muscles and ligaments
2. To help activate muscles
3. To improve ‘VO2-on kinetics’, which is the amount of time the aerobic system
takes to respond at the start of exercise.

Tips:
If you expect that your race will start quite steady (i.e. Zone 3 or below),
then you can skip the Zone 5 efforts, allowing you to shorten the warm-up to
roughly 15-20 minutes. You can also alter the length of the efforts to suit your
warm-up venue if needed (e.g. if you don’t have anywhere you could perform
continuous 1-min efforts). The main goal is to perform some running in Zone 5 or
above, which should notably increase your heart rate and breathing rate, but
shouldn’t be so taxing that it creates fatigue.

Make sure you include at least 5-mins gentle running (ideally a little more)
after the warm-up efforts, as this will help clear any fatiguing metabolites
from your muscles and blood prior to the start of the race.

Evidence:
See Jones et al. (2003) and Vincent et al. (2022).

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5. Lactate Transport

Suitable for:
This is a useful session for most runners, but is particularly suited to those
training for events that last between 20-mins to 2-hours, since these depend a
great deal on the capacity to clear lactate quickly.

Description:
• Warm up as described in session 4.
• Then complete 3-5 sets of 30-sec at Zone 5-6, 1.5 to 2-mins at Zone 1. Take
3-5 mins at Zone 2 between sets.
• Finally cool down with at least 10-mins at a Zone 1-2 effort (this should feel
subjectively like a 2/10 effort).

Purpose:
This session is intended to increase the ability to transport lactate between
muscle fibres (known as ‘lactate shuttling’) and to other parts of the body,
where it can be used as fuel. This session particularly targets improvements in
the ability to transport lactate out of Type II muscle fibres by increasing the
number of ‘MCT4’ transporters within these fibres. The ability to transport or
shuttle lactate is a key determinant of threshold pace.

This session likely also contributes to improved VO2max

Tips:
If you often compete on hilly courses, then these efforts can usefully be
performed on a hill, which will help improve the specificity of this session in
terms of the muscle fibres recruited.

As your fitness improves, you can shorten the recovery interval for these
efforts. Use your heart rate as a guide. Once this has reached a high Zone 2
level (e.g. around 85% threshold heart rate), then you should be good to go
again.

Evidence:
See Pilegaard et al. (1999) and Ferley et al. (2016).

10
6. VO2max Intervals

Suitable for:
This is a useful session for most runners, but is particularly suited to those
training for events that last between 20-mins to 2-hours, since these depend a
great deal on VO2max.

Description:
• Warm up as described in session 4.
• Then complete 7-10x 2-min Zone 5 efforts, taking 2-mins to recover at a Zone 1
intensity.
• Finally cool down with at lest 10-mins at a Zone 1-2 effort (this should feel
subjectively like a 2/10 effort).

Purpose:
This session has been shown to help improve VO2max, which is the maximum rate at
which oxygen can be taken on and processed by the working muscles. Most training
helps to develop VO2max to some extent, but it’s thought that high-intensity
intervals like these, which cause you to work at or close to your current VO2max
are particularly effective for improving VO2max.

Tips:
If you often compete on hilly courses, then these efforts can usefully be
performed on a hill, which will help improve the specificity of this session in
terms of the muscle fibres recruited.

To increase the speed at which your oxygen consumption rises and thus time spent
near VO2max, you can begin these efforts with a 20-second ‘hard start’ (i.e.
beginning at a faster pace than you sustain for the remainder of the effort).

As your fitness improves, you can also shorten the recovery interval for these
efforts. Use your heart rate as a guide. Once this has reached a low Zone 3
level (e.g. around 90% threshold heart rate), then you should be good to go
again.

Evidence:
Wen et al. (2019); Barnes et al. (2013); Rønnestad et al. (2020).

11
7. Hill Sprints

Suitable for:
This is a useful session for most runners, and though the efforts are short,
they can help improve running economy, which is important for longer events, as
well as short events.

Description:
• Warm up as described in session 4.
• Then complete 6-9x 20-30 second efforts at a Zone 6-7 intensity, taking at
least 5 times the length of the work interval as recovery. So, for example, if
the efforts are 30-seconds, you should take at least 2.5-mins to recover at a
Zone 1 effort.
• Finally cool down with at lest 10-mins at a Zone 1-2 effort (this should feel
subjectively like a 2/10 effort).

Purpose:
This session is designed to:
1. Increase enzyme activity associated with both aerobic and anaerobic
processes,
2. Improve ability and efficiency with which muscle fibres can be activated in
synchrony to produce higher powers,
3. Improve capacity to produce energy through anaerobic pathways (through
activation of more Type II muscle fibres, and increased ratio of Type II to
Type I fibres,
4. Improve running economy.
Ultimately, this session can contribute both to better endurance and more
‘punch’ or explosivity when running.

Tips:
Build up to this session gradually, as the injury risk is high. Start by running
only at 80-90% of your true capacity for at least 4 sessions before going ‘all-
out’. Also start with a shallower gradient (e.g. 4-5%), building to steeper
gradients (e.g. 6-8%) as you become accustomed to these hill sprints.

Evidence:
Plisk (1991); Bishop et al. (2014); Bangsbo et al. (2006); Ferley et al. (2016);
Giandolini et al. (2016).

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8. Down-Hill Repeats

Suitable for:
Anyone competing in any event that includes notable descending, or that lasts
more than 2-3 hours.

Description:
• Warm up as described in session 4.
• Then complete a set of fast down-hill efforts on a gradient of 10% or more,
totalling between 30-40 mins of descending (e.g. 6x 5-mins). Training zones
don’t really apply here, but you should feel as though you are running around
80% of your maximum descending speed, which should feel quite hard on your
quadricep (thigh) muscles.
• Finally cool down with at lest 10-mins at a Zone 1-2 effort (this should feel
subjectively like a 2/10 effort).

Purpose:
Down-hill running can cause a large degree of muscle damage due to the high
eccentric loading of the muscles. This session helps build resistance to this
muscle damage, and may also help with fatigue-resistance over long durations of
running more generally (i.e. whether or not this includes large amounts of
descending) by strengthening the muscles.

Tips:
Try to perform this session on a road or non-technical trail, so that you’re not
having to slow down for technical sections.

We recommend walking up the hill between efforts so that you have a chance to
recover, and so that the overall load from this session doesn’t become too
stressful.

Although this session might sound easy, with the efforts being performed down-
hill, it will likely case some significant muscle soreness the first few times
you try it. So bear this in mind when planning your training week!

Evidence:
Giandolini et al. (2016)

13
9. Technical Repeats

Suitable for:
Anyone competing over technical terrain.

Description:
• Warm up as described in session 4. Consider building in some proprioception
and balance work into the warm-up (e.g. balancing on one foot with eyes
closed).
• Then find one or more sections of trail where you can practice running at
speed over technical terrain. You can either do this on a single section of
trail, practicing this section multiple times, or plan a route that
incorporates multiple different sections. Try to run each section at a race-
like pace or faster, focussing on short, fast strides and looking far ahead
down the trail.
• Finally cool down with at lest 10-mins at a Zone 2 effort (this should feel
subjectively like a 2-4/10 effort).

Purpose:
This session works on your technical ability rather than fitness as such
(although since you’re still running, you’ll still be building your general
aerobic base fitness). Improving your descending skills in particular is a key
area of ‘low hanging fruit’ for many people, where you can see significant
improvements quite quickly, and with fairly little physical effort.

This type of running also helps develop ankle strength, stability and
reactivity, which will reduce the risk of ankle sprains and strains.

Tips:
Consider travelling to different locations for some of these sessions, so that
you can experience a wider variety of the types of terrain you might encounter
in a race (e.g. open fells, rooty woodland, loose slate and scree, slippery
limestone etc.).

If you’re not confident with your technical abilities, begin slow and tame, and
gradually build your speed on less technical trails, before progressing to a
more challenging level.

Evidence:
Björklund et al., 2019.

14
Social Run

Suitable for:
Everyone!

Description:
Run for as long as you want at any intensity, with one or more fellow runners!

Purpose:
Social running is extremely important for helping maintain training motivation
and enjoyment of the sport. In our view, social running is an essential
component of a well-rounded training plan at all times of the year, but
particularly through the winter, when the weather can be bad, and it can be hard
to motivate yourself to get out.

Running in an unstructured way contributes to general aerobic fitness

development and endurance, and though these sessions may be of lower ‘quality’,
the mental and motivational benefits justify their inclusion on a regular basis.

Tips:
If you can find a group of similarly-paced runners then you can integrate social
running with many of your other training sessions. Long Zone 2 runs, or Zone 3
hill sessions are perfect for this.

The structured interval and repeat sessions can also be performed with a group
of runners, if you can find a suitable location for faster and slower runners to
run at the same time.

The above notwithstanding, there’s something to be said for just running for
enjoyment and time with others, so don’t feel that you have to have a purpose to
your social running other than just to enjoy running!

Evidence:
The guidance on including social running is mainly from personal and coaching
experience. However, there’s an interesting study by Eime et al. (2010) on the
benefits to quality-of-life from participating in club sports rather than solo
sports.

15
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