Running Workout: Trail trial!

So I did an 8 mile trail run/race yesterday and that got me thinking... trial running is a very explosive sport. You are constantly trying to find your balance, jump over obstacles, sprint up steep hills, etc.

Try this...

Warm up:
Go to the trail and just do easy 15 min.

Main Set:
Find a two part hill... i.e. a hill with two inclines and one decline (a downhill). Practice running up, down, and up the hill as fast as you can.
Do this 5-7 times (race pace effort)

Next, find a long, flat, and technical section of trail, preferably rooty/rocky section of trail. Practice running at race pace while making sure not to trip and fall. Do this 5-7 times (race pace effort)

Next, find a one part hill... i.e. up then down. Sprint up the hill then practice running down the hill on the other side. Do this 5-7 times (race pace effort)

Next, go back to that flat but technical section of trail. Do 15 sec. on x 15 sec. (sprint) for as long as the trail will allow you. Do this for 5-10 min.

Cool Down:
10-15 minutes easy

End the workout with some strides, barefoot, on a nice grass field.

P.S.
Great do to if you want to break up the monotonous intervals on the track or on the treadmill.