Trail runners - how much time are you losing on trails vs. roads?

[Mursilis]

Some of the members of my running club do trail races occasionally, and when they post their times, I notice significant drop-off vs. what they usually run in road races. Obviously, the more varied terrain of the trail affects that. I'd be interested to know, for those of you who've run both, what your typical splits are for a road half or full marathon, vs. what your splits are for the same distances on the trail. When I see cut-off times for road events, I know getting swept won't be an issue, but it's harder to guess for trail races because I have no idea how much time I'd lose on the different surface.

 

[RagingBITCH]

It depends on the distance. I have a buddy that does sub 3 full road marathons, but does 10+ pace for 50/100M trail runs. (He doesn't run anything less than that for trail) For the half/full folks - I'd say 1-2 minutes slower, depending on the terrain of course. If it's hilly (IE, a hike) then you're looking at 3+.

Go out and get some time on a trail for some long runs and compare. It's the only accurate way to gauge it.

 

[SociallyChallenged]

I haven't done any trail races, but pretty regularly do trail runs and I have to say it's really, really dependent on the trail course. There are some trails that are mountainous with switchbacks just to get you up the hill and then there are trails that are flat as can be. It also depends on your conditioning - are you only a long, slow, steady cardio person? Or do you have some in the tank when you've gotta give it? I was originally a sprinter so I manage the hills just fine, but on longer runs, I tend to die out.

Overall, it's just highly variable. Really depends on each individual course.

 

[VoteQuimby]

I added about 1 minute to my pace when I went from road to trail last year.

 

[SWScorch]

My track 5000m PR is 16:00, and my road 5K PR is 16:05, but my best cross country 5K is just over 18:00. I could probably get it around 17:00 if I trained for it, but that's still a big difference. As for longer races, I can run low-6:00 pace for a road marathon, and would be hard-pressed to run under 7:00 for a trail marathon.

 

[drteming]

Big drop-off.

Last 10 mile road race: 1:12:07
Last 10 mile trail race: 1:25:41

 

[Bateluer]

Its usually about 2-4 minutes slower for me, average. The last trail race I did, on the 23rd, was an exceedingly difficult course and compounded by some issues I was having, ended at a 7:45 50K. With a drop down from the 50M.

 

[Megatomic]

I can't add anything to what's already been said about pace on trails. Except this: the same trail section can slow you down more some days than others. It may be muddy today and next Saturday it's dry as a bone. Trail running is all about variety and adventure. So you just go out do your best on any given day.