*I will include modified versions for those people who are just getting in trail shape.
Steep Uphill Continuous Run
Miles: 4-8
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.
*Modified Version:
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.
If I confined to a treadmill what would the incline have to be to get that type of elevation in 2-3 miles? Thanks...
ReplyDeleteThis is a great idea. Getting an "assignment" every week will help break my training up and hopefully keep it interesting. Thanks!
ReplyDeleteI think the 1000' per running mile is about an 11 degree grade but my trig is pretty rusty. 800' gain is 8.7 degrees.
ReplyDelete