Why do MAS training? Maximum aerobic speed (MAS) training is designed to improve your aerobic capacity (VO2 max) and the duration you can maintain this speed. This is your foundation for endurance running and will help you improve your performance.
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strength and conditioning
When training for trails the first thing to consider is your running mechanics and technique. Your running style will differ somewhat from road running, with the changes to surfaces and the undulating terrain. A good way of looking at running on trails would be comparing road and offroad vehicles. If a non-offroad vehicle drives over difficult, uneven tracks then there is a good chance it may breakdown. This is the same for running on trails, if the body is not conditioned to run on trails then there is an increased chance of getting injured.
Good running mechanics and technique is the first thing to consider when training for running. It is then important to reinforce good running mechanics. When the body can cope with consistently landing on one foot for a desired length of the time, then the body is conditioned to run.
The idea of this article is to be use as a reference point for exercises to condition the body to run. The list of exercises have links on how to perform them. With running there are a few key areas that you need to focus and work on, to get the body conditioned to run. These areas will provide the foundations to build off in order to improve your running: