Ultra Hill Power

Workout - Ultra Hill Power

• 12min @ 6'30''/km
• 6 lots of:
  • 2min @ 4'30''/km
  • 2min rest
• 12min @ 7'00''/km

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Intro

The Running Channel has solid content on How I Train For A 100K Ultramarathon. The breakdown is below so you can grab the workout and test it today. Watch the video for the full picture.

Key points

• A 16-week, 100 km training plan (featured at week 8 of 16) blends hill sessions, intervals, long runs, easy runs, and tempo work. Like marathon prep with added hill focus for mountain ultras.
• Route-finding matters: use a Garmin GPS, carry a paper map and compass, and check your watch often.
• Gym work and strength: two sessions a week targeting quads, hamstrings, and glutes. Plus teaching classes to add volume.
• Hill power work: short, steep repeats (e.g., 750 m ascent) build muscle and climbing speed.
• Downhill form: keep eyes down the trail and think 2 to 3 steps ahead. Prevents trips and builds confidence.
• Eating and pacing: on shorter stretches (around 10 km), time-on-feet beats distance. Carry snacks and something substantial for longer efforts.
• Recce logistics: plan the return route before an out-and-back recce so you can add distance without getting stuck.

Workout example (based on the video’s approach)

• Monday: easy run, 8 to 10 km at conversational pace.
• Tuesday: hill interval session, 6 × 2-minute uphill repeats at 90% effort, jog back down. Total hill time ~20 min.
• Wednesday: rest or cross-train (light bike or swim).
• Thursday: tempo run, 12 km total, 8 km at tempo pace (≈10 to 15 seconds slower than 10K race pace).
• Friday: strength gym, 2 sessions (squat, lunges, core) for legs and core stability.
• Saturday: long hill run, 20 to 30 km on rolling hills at 60 to 70% max HR. Steady effort and navigation.
• Sunday: recovery/hike, 1 to 2 h easy hike to reinforce foot-to-ground feel.

Closing note

Put this mixed-modal ultra approach into practice. Adjust paces and distances in the Pacing app to suit your fitness, and make the most of those hills.

References

• How I Train For A 100K Ultramarathon - YouTube (YouTube Video)