Can Sprint Interval Training Improve Trail Running Performance?

Could six sessions of sprint interval training improve your running in just two weeks?

A 2018 study by Koral and colleagues suggests they might. But before adding all-out sprints to your training plan, it is worth understanding what improved, how the study was designed and what we can realistically apply to trail running.

What did the researchers find?

Sixteen trained trail runners completed six sprint interval training (SIT) sessions over two weeks. Each session included 30-second maximal efforts separated by four minutes of recovery. The number of repetitions varied between four and seven.

After the intervention, the researchers reported:

• 3,000 m performance: 5.7% improvement in completion time.

• Maximal aerobic speed: 2.8% increase in the main results section.

• Time to exhaustion at 90% of maximal aerobic speed: 42% increase.

One important detail: the study had no control group, and participants performed no other physical activity during the intervention. We therefore cannot confidently attribute all the improvements to SIT alone, nor assume the same results would occur when these sessions are added to a normal training week.

What does this mean for trail runners?

The results are promising, but they need context.

The researchers measured performance on a flat running track, not on mountain trails. We have no direct evidence from this study that SIT improves climbing speed, technical descending or finishing times in trail races.

Still, SIT could be useful for developing high-intensity running performance, particularly when training time is limited. The key is to use it for a specific purpose rather than treating it as a shortcut to better results.

The Practical Takeaway

Try replacing one existing intensity session with a small dose of sprint intervals — don't simply add more intensity to your week.

For an experienced runner accustomed to fast running, a conservative starting point could be:

• Warm up progressively for 15–20 minutes.

• Complete 4 × 30 seconds of very fast running on a safe, flat, straight surface.

• Recover for 4 minutes with easy walking or jogging between efforts.

• Finish with easy running.

This is a cautious practical adaptation, not the exact intervention tested in the study. Start below maximal effort if you are unfamiliar with sprinting, and stop if your technique deteriorates. Avoid placing the session next to another demanding workout if recovery is likely to be compromised.

The purpose is to introduce a high-intensity stimulus while controlling the additional training load. Whether it improves your trail performance will depend on your training background, your current limitations and how you respond.

Sin humo, con ciencia. The study gives us a reason to explore SIT, not a guarantee of better mountain race results.

Tu turno

Have you tried sprint intervals in your trail-running training? Did you notice a difference in your performance, or do you prefer to develop speed through conventional intervals?Share your experience in the comments ↗

Reference

Koral, J., Oranchuk, D. J., Herrera, R., & Millet, G. Y. (2018). Six Sessions of Sprint Interval Training Improves Running Performance in Trained Athletes. Journal of Strength and Conditioning Research, 32(3), 617–623. Read the original study ↗