*I will include modified versions for those people who are just getting in trail shape.
Steep Uphill Continuous Run
Elevation Gain: 2,100-3,000
Uphill miles: 2-3 (continuous)
This workout should be 4-8 miles in length. The quality part of the workout, the part that is most important to focus on is the uphill section. For this section you will run steadily at a pace you can maintain for 2-3 miles. The uphill miles should be steep, between 700-1000 feet of elevation gain per mile. Your challenge is to RUN the entire 2-3 miles until you summit the mountain.
You will run as much of the steep hill as possible using hiking to give yourself a break as needed, but try to keep the hiking at high intensity. If you are still at relatively low weekly mileage (less than 40 miles a week) you should keep this workout closer to 4 miles in length.