5 Essential Trail Workouts: Endurance

5 Essential Trail Workouts: Endurance

Looking to boost your endurance threshold while you trail run? Many of these workouts were created back in the early 20-teens in Vermont when we at Spartan were experimenting in the mountains with a new style of simplified fitness. We didn't have much. We simply got on the trails and started picking up rocks and logs and got to work. We learned that with the right attitude, we could always push our limits. Here are 5 trail workouts to build endurance.

Essential Trail Workouts to Build Endurance

Day 1: Push Strength Endurance

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main Set:

During a tempo run on the trails, find a rock that is 10 to 30 lbs. Throw it forward with a chest pass. Walk up to it, pick it up carefully, then throw it forward again. For 3-5 intervals of 2 minutes (with 1-minute rest in between) see how far you can get throwing your rock. Bonus points if you do it straight up a steep hill. Continue your run afterward, possibly taking your rock with you.

Day 2: Quadzilla

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main set:

Find a rock 10 to 50lbs and hold it to your chest to do 6 sets of 15-30 goblet squats. Do this during a long and slow run. Aim for at least 1 hour of running with goblet squats every 10 minutes.

Related: 5 Essential Trail Workouts for Speed

Day 3: Flipping Out

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main Set:

Flip a log end over end. You can use a square rock, too. The goal here is to simulate the tire flip. Don't lift with your back. Squat low with your legs, get underneath your rock or lock, then explode up flipping it forward. Get low to the ground. Do this 1 to 3 times during your run. Try to do at least 20-30 flips each time.

Day 4: Hobie Call Endurance

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main Set:

Obstacle racing legend Hobie Call was always doing his lunges. He would lunge entire miles as fast as he could. Take a cue from him during this workout and lunge yourself up to 2 mile during your trail run. You can do this with a rock or log on your shoulder.

Related: 5 Best Trail Running Workouts for this Fall

Day 5: Rock or Log Ruck

Warm-up:

Start with an easy jog from the trailhead and gradually increase intensity for the first 10 minutes.

Main set:

Today pick up your rock (or a log) and go for a walk. A long walk. At least 3 hours. Slow and steady will win this race.