Training Programs

Trail Running

Off-Road Running Program

Off-road running is good for the body and the soul.  Trails don’t pound the legs, their uneven surfaces and hills build leg and lung strength, and they provide a close-up view of Mother Nature at her best.  Our 10-week Trail Running program teaches participants how to safely enjoy off-road running and introduces them to ten different local trails. Each coached run offers both short and long courses, so participants of various abilities can participate. Entrants should enter the program capable of running at least 5 miles or more on the roads at a pace of 12:00/mile or faster.  

Is this the program for you?  This program will be best for runners of all paces or abilities that…

  • can run distances of 5 miles or more (hint:  running on a trail for 3 miles equals more than 5 miles on the road).
  • would like to learn to run safely on trails to prevent falls and spills.Trail Running
  • don’t want to tackle trail running solo. 
  • do not mind getting their feet wet or their clothes muddy
  • know trail running can be hard and embrace an unparalleled running challenge. 
  • appreciate that trail running is a great core stability workout too.
  • want to be a kid again and hike up inclines so steep you are forced to walk and descents so tricky that you have to slide on your butt.
  • do not obsess about exact mileage or split times, how liberating!

The Program Details:

  • The program begins with a formal, "no running required" meeting on Monday, May 8th, 7:00pm at Fleet Feet Des Peres.  
  • Trail workouts are held on Saturday mornings at 7:00am on some of the best single-track trails St. Louis has to offer (locations vary week to week).   


Take the first two steps of the Fleet Feet Training Arch and purchase the Trail Running Program for $120.  Add 10 performance-enhancing and injury-reducing Fleet Feet group classes to complete the Fleet Feet Training Arch, pay $220, and receive one weekly Functional Strength or Functional Flexibility group class.
If you have any questions that aren't answered on this webpage, please click here to email us


"If you are looking for a change in your running routine I highly recommend enrolling in the trail program.   The trails of St Louis County are a great way to introduce you to the technical aspects of trail running preparing you for any trail race.  Since joining the program a year ago my endurance, agility, and strength have significantly improved contributing to my road race performance."  - BB

Trail Running"Will help you increase your road race time- trails are more physically demanding due to terrain, surface, and weather conditions.  Personally, I was able to improve my half marathon time by 27 minutes this year from last on the same course.  I know the trail training was a big part of achieving that." - TJ

"This trail program introduces you to trails across St. Louis that you may have never discovered on your own.  The ability to pick from week to week if you want to do the short or long route is great when your schedule changes.  And you are introduced to trails that you can hike or run with your family." - SB

"As a female, I think it is great to run in the woods with a group of people for safety reasons.  And running in the woods really does make you feel like a kid again." - LJ

"Coaching staff is awesome!  Head coach Andy is an incredible runner and offers great insight and tips for trail running and very thorough when mapping out the routes.  All of the coaches can help you improve your running while teaching trail etiquette, safety, and they know what to do if someone gets hurt." - DC  

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Trail Running

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