Like others, it depends whom I’m with. Daughter/DH/new riders… it’s a mosey with a trot tossed in depending.
This weekend was all experienced riders and we booked it. A good gallop is good for the soul.
My husband and I mostly go for LONG walks with a little trotting here and there. My mare powerwalks and we always have to stop and wait for my husband to catch up on his slower horse (they have very different conformation and energy levels but his horse is perfect for him and mine for me). It is pretty rocky and hilly and there are very few places safe to canter (plus my mare always wants to go faster than I want her too when cantering on the trail, --she’s excited—and can spook at unexpected stuff—easier to stay with at slower speeds). We get good workouts with all the uphills and downhills and obstacles to negotiate–water crossings, downed trees, swampy areas, a stretch of road with all manner of sights and sounds to deal with, wildlife, you name it. It’s always fun.
Riding alone I usually mix it up with walk, trot, canter and hand gallop depending on the terrain and the location. If it’s wooded trail with lots of mountain bikers for example I’ll pretty much walk unless I have a long clear view in front of me then I’ll trot or even canter a bit. I like to trot and canter uphill to build up my horse’s fitness and go up and down steep hills and over obstacles through water, etc. Riding with others I generally let the other rider dictate the pace especially if he/she is an inexperienced or timid rider or has a green horse.
I almost always go out alone and my horse likes to GOGOGO! (He is gaited). SO I alternate between walking, slow gait, and fast gait. He gets extremely excited about going fast and it’s a ball so we do that a lot. Pretty flat terrain, fields, mostly, cultivated with a dirt road/track running through the fields. There is also a gorgeous little lake and wooded area but I have to avoid that in the summer because it is just too buggy.
Every trail ride is ridden at the level of the least experienced rider. However, most of our group is ready to attack whatever we throw out, so a good gallop on a well known straight away, or up a hill is usually thrown in a few times in a 2-3hr ride. We are getting to the point that the horses see an incline and are ready to rip. I enjoy a trail ride with this variety.
I currently ride with a group of women who are very experienced riders, but I’m the youngest at age 56. The oldest is 69. We do a lot of walking, some trotting, and a LOT of talking.
My preferred gate is a walk. We don’t have the best footing at my usual spots for much more than that. And this horse can get a little foot tender.
I prefer a walk on my young horse. I’m still not confident he’s completely okay with cars passing us, and the occasional wildlife rustling in bushes can still a little scary for my greenie.
In the not so far past a mixed bag, including full out running. Depending who I was riding with. Even when riding in a group I usually ended up ahead alone so I could ride how ever I wanted without disturbing others. I have a wild group of young gals that I ride with that includes racing, swimming, walking, jumping, we do it all. All are superior horsewomen.
However, I won’t know until a doctor appointment next week what my future will be regarding horses, (degenerative discs and herniated discs). It will depend on what the risks may be for permanent nerve damage. I’ve only ridden 4 times this year at a walk or stepping pace. 
