Road to Trail Running Plan

Dean Russell • June 12, 2018

8 week training plan to get you set for trail running

Running on trails for me can be a magical experience, be it a trail with a great view, a shared experience with close friends or the sheer enjoyment of running in the dark focusing intently on the trail ahead. Not only is running on trails good for your health, its positive for your wellbeing and can be extremely rewarding.

Making the transition from running a park or road 5k to running a trail 10k involves a lot more than just increasing the distance you run. With trail running the surface you run on is uneven, there are hills which need to be climbed and more importantly and painfully for the uninitiated, descents to be negotiated. The training plan described below is not for speed, its not so you can get a Personal Best (PB) at your next event but is simple to follow and will give you a base level of fitness to start exploring the mountains and fells.


Warming Up

Something we all should do a lot more of is warming up before we do any exercise but especially for running. Concentrate on mobilisation of the joints in your arms and legs and undertake motions similar to those that will be performed on the trail such as high knees, lunges, quick steps and stepping from side to side. When you do set off, start by walking or slow jogging and build up to your normal speed over the first kilometre.

Road Runs

These runs are your short runs of the week, they are on the road and so can be run close to work / home at your normal pace. As a rule of thumb you should be able to hold a conversation with someone at this pace

Hill Sessions

Repeating long hills with a rest while you descend back to the start is a great way to improve your aerobic capacity. The lifting of your hips, glutes and quads up the hill will help your hill running skills and increase your muscle strength.

Medium Paced Runs

These runs are to break up the hill sessions and should be faster than your normal pace and so will be more difficult to hold a conversation (but you still should be able to!).

Trail Running

Leave the road behind and enjoy where trail running can take you. The emphasis on these sessions is time on your feet and not necessarily the distance. Pick local areas that you want to explore or further afield such as coastal paths, fells or mountain terrain. Listen to your body and walk the hills if necessary (we all do!). Keep at a pace that you can comfortably hold a conversation and enjoy the session.

Warm Down

You should always warm down after a running session with stretches that concentrate on your hip flexors, hamstring, thigh and your illitoral band (ITB). Like a warm up, start as you mean to go on and get in the habit of stretching after every run, it will help to improve your recovery and set you up for the next run.


Dean Russell is a trail runner, climber and mountaineer with over 15 years experience who offers courses and experiences to make your very own adventure happen. If you are interested in trail running courses in the heart of the Brecon Beacons or guided trail runs then check the website out here.

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Many of us found ourselves with more time on our hands as lockdown and travel restrictions took grip and the country battled to contain the Coronavirus pandemic that spread across the world. Much of the National Park in Snowdonia closed to ensure there were no undue pressures on local emergency and rescue services and the beloved mountains were off limits for the time being. Running through lockdown was a good opportunity to gain an intimate knowledge of all the footpaths in the local area, often running through thickets of brambles and gorse on paths that had been long since forgotten. Living on the edge of Snowdonia National Park at the outlet of the glacially formed Llyn Padarn, many of my lockdown routes passed a brass plinth that speaks of the evolution of the scenery in front of your eyes. 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With the levels of Coronavirus infections reducing, on another unusually fine Friday afternoon the news from the Welsh Government I had been waiting for was delivered in their regular briefing. The mountains were going to open in their entirety and it felt fitting to commemorate the opening by running the skyline that I had so often admired. To follow the water catchment the route first ascends gently on roads through the villages of Fachwen and Dinorwic and into the local quarries. Described by some as a blight on the landscape, the sometimes otherworldly looking vistas are a reminder of the industrial era when North Wales was home to one of the most important slate producing areas. Ascending through endless slate piles, up inclines, past buildings and metal work that once would of been integral to the workings you get a great sense of how hard and dangerous the work for the miners must have been. After leaving the quarries behind, already high in mountain terrain, the summit of Elidir Fach was soon under my feet. A further short pull brought the rocky summit of Elidir Fawr, with its jagged grey gritstone that is in contrast to the red sedimentary siltstone on the flanks leading to the summit. The hard work initially getting up high was rewarded heading along the spectacular ridge to Mynydd Perfedd and sublime views to Marchlyn Mawr reservoir, Ogwen valley and one of North Wales most iconic mountains, Tryfan. The position of the Glyderau with mountain ranges on either side gave a big mountain feel to the summits of Foel-goch and Y Garn before descending towards Twll Ddu, more commonly known as Devils Kitchen named due to the sinister plume of smoke rising from a huge crack in its cliffs. Instead of descending into the depths of the cauldron a steep ascent up scree slopes of Glyder Fawr was necessary which felt like traveling without moving as my feet slid from underneath me. Descent from the summit was via the red route that winds its way south through complex terrain passing boulders with a faint spray painted red dot leading the way. The views across the valley to the classically shaped Crib Goch were spectacular and left me in no doubt that the next section contains some of the best scrambling terrain in North Wales. Pen Y Pass was a welcome respite and a chance to grab a snack and recharge my batteries before the crux of the run. The going got tough as I made my way up from Pen y Pass with the technical, engaging scramble up the initially broad East ridge that converges to an airy ridge walk up to Crib Goch’s summit. The fun didn’t stop there though continuing along the summit ridge which has some spectacular positions where it is not uncommon to see people traversing it “Au Cheval” (like a horse) before yet more first class scrambling to reach the grassy summit of Crib y Ddysgl. 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Combining that with the benefits of being in the mountains has long been vital to my own mental wellbeing and as I continued my run I could feel the mountains cleansing my mind with every step, oh how I had missed the mountains. Running down from Moel Eilio skirting another set of slate quarries the final summit of Cefn Du was soon arrived at with the sudden realisation that there are no well worn paths from its summit and so a degree of heather bashing was required. Following a faint path by a dry stone wall led to a better trodden path that drops down eventually to the main road and a short run back to the plinth where the journey had started. An opportunity to admire the views, a chance to reflect, taking in all the mountains that have been traversed and ponder there long evolution just as the words by Gillian Clarke describes: But for how long? Cherish these mountains, born in fire and ash out of the sea to make this wilderness, Asleep for aeons beneath ice and snow, carved by the shifting glaciers long ago, Till ten millennia back, the last ice age made right for fern and purple saxifrage, This place, whose evolutions given birth to the rare Snowdon lilly’s home on earth, But all could go with the melting snow. The Llyn Padarn Skyline is a 36 km run with 3,108m of height gain that was completed on the 6th July 2020 in 6 hrs 31mins and 25 secs. If you would like to have a go at the Skyline there are more details on how you can get your time recorded here . Dean Russell is an active trail runner, climber, mountaineer and trekker with over 16 years experience in the mountains. Usually found running and climbing in his local mountains in North Wales he offers private and group guiding highlighting the best routes in Snowdonia’s national park. If you would like further details then you can contact Dean here .
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