Speed Program

Session outline

Warm-up

Each session begins with a warm up of 2kms easy running as a group, followed by the classic Trailiens activation stretches, some warm-up drills and run throughs to prepare your body to run!

The ‘work’

Each week offers a slightly different type of workout designed to build speed you can take to the trails. Most sessions offer distance variations so they can be tailored to suit your race goals and speed. You are in control of how ‘hard’ you run, and are encouraged to run at your own pace that feels right. It may take a couple of weeks for you to find your personal 'fast'. We hope you find each session challenging, but not gruelling. You should finish feeling like you put in a good effort but could still do a little more if you had to.

Cool Down

Time is allocated for an easy jog (approx. 1km) after each session to allow runners to ease into rest. Feel free to add in any stretches you need.

2026 Speed Sessions