Pro Mountain Runner's Hill Fartlek

Workout - Pro Mountain Runner's Hill Fartlek

• 7min @ 8'00''/km
• 14 lots of:
  • 6min 30s @ 6'00''/km
  • 45s @ 4'30''/km
• 7min @ 8'00''/km

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Intro: Vo2maxProductions has a good video, “A DAY IN THE LIFE OF A PRO MOUNTAIN RUNNER!” Here’s a breakdown of the workout so you can get on the trails today. Watch the full video for the rest.

Key points:

• 8 am start for a 2-hour mountain run mixing steady effort, short climbs, and technical single-track.
• Around 15 mi (about 24 km) with roughly 2,500 ft (about 760 m) of elevation change.
• Eating: pre-run banana, blueberries, and peanut-butter toast; a natural energy gel during the run (caffeine-mango flavor); a protein-packed burrito after.
• Gear: face mask, layered apparel, CamelBak Zephyr vest for water, grippy trail shoes (Hoka Torrent).
• Pacing: water and a gel every 30 minutes; run-easy-run rhythm. Ease up on descents and attack the short uphills.

Workout example:

1. Warm-up: 5 min easy jog on flat ground.
2. Main set (about 2 h):
   • Conversational “talk-test” pace (around 6-7/10 effort) on the trail.
   • Every 5-8 min, hit a short hill (30-60 s) hard (around 8/10 effort), then ease down the other side.
   • Hydration every 30 min: water plus one energy-gel scoop.
3. Cool-down: 5-10 min easy jog back to the trailhead.
4. Total: 12-15 mi (about 20-24 km) across mixed terrain with vertical and technical elements.

Closing note: try this mountain mix on your own trails. Tweak the mileage and hill duration to your fitness, and use the Pacing app to dial in your effort zones. Watch the full video for more gear and nutrition.

References

• A DAY IN THE LIFE OF A PRO MOUNTAIN RUNNER! Trail and Ultra Marathon Running Training and Diet - YouTube (YouTube Video)