Mountain Runner's Speed Session

Workout - Mountain Runner's Speed Session

• 10min @ 8'00''/km
• 2 lots of:
  • 0.0mi @ 4'50''/mi
  • 2min rest
• 3 lots of:
  • 1.0km @ 4'00''/km
  • 2min rest
• 4 lots of:
  • 200m @ 3'20''/km
  • 1min rest
• 10min @ 8'00''/km

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Intro: a summary of “Best View in Chiang Mai | Training for CCC - 2/15” from Harry Runs. Here are the key takeaways. Watch the full video for the breakdown.

Key points:

• Hold weekly mileage at around 130 km. Reduce vertical gain mid-week (around 2,500 m) to protect the ankles.
• Alternate long mountain runs with shorter, high-intensity track work for leg turnover and race-day confidence.
• Active recovery: easy-paced runs on flat ground, short 10 km loops.
• Listen to your body. Swelling or fatigue in the ankles? Pick gentler terrain or flatter routes.

Workout:

• Track speed session (Tuesday), 38 minutes total:
  • 2 x 1-mile repeats at around 4:47 / 4:54 each.
  • 3 x 1 km at around 4:00 each.
  • 4 x 200 m fast at around 1:00 each.
  • Easy jog recovery, total around 5 km.
• Long mountain run (Saturday): 26 km along the ridge, around 3 h 11 min, around 1,300 m elevation, average 7:19/km.

Practical tips:

• Cap weekly hill climbing (around 2,500 m) in the final push before race week.
• One speed session a week: 2 x mile + 3 x 1 km + 4 x 200 m, adjusted to fitness.
• Refuel after long trail outings with simple food like banana, coconut milk, and ice.
• Watch HR (target around 125 bpm) on mixed terrain to keep effort easy.

Closing note: enter your paces into the Pacing app and adjust intervals and distance to your plan.

References

• Best View in Chiang Mai | Training for CCC - 2/15 - YouTube (YouTube Video)