Ultra Hill Strength Builder
Workout - Ultra Hill Strength Builder
- 15min @ 7'00''/km
- 3 lots of:
- 10min @ 9'00''/km
- 3min rest
- 15min @ 7'00''/km
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Intro: this distills How I Train for an Ultramarathon: 3 Essential Training Tips from Lee Grantham. The full video is worth your time. The actionable pieces are below so you can try this training session this week.
Key points:
- Scout your target race: distance, elevation gain, expected weather, altitude, and spacing between aid stations. This information drives pacing and fueling strategy before training even starts.
- Train in race-like conditions. Long runs on terrain that mirrors your course (same grades, altitude, heat) and the exact nutrition you’ll use on event day.
- 12-week training structure: build a base, then emphasize long uphill efforts (20 to 25 km, with one 35 km peak run), do hill repeats on the race course, and taper for 10 days with short hill sprints to keep leg strength.
Workout example:
- Long uphill run: 35 km on terrain averaging a 6 to 6.5% grade at race-pace intensity. 80 g of carbohydrate per hour (water, sports drink, and 2 gels). Practice refueling at the same aid-station intervals you’ll see in the race.
- Hill interval session (mid-week): 3 × 10 min hill repeats at race altitude at Zone 3 effort (hard but sustainable). Same hydration and carb strategy as the long runs.
Practical tips:
- Identify your race’s elevation profile and aid-station positions. Build a pacing plan that accounts for slowdowns at higher elevations.
- Find a local 20 km hill route matching your race gradient and practice drinking 250 ml every 30 min while taking a gel.
- This week, fit in a 10-minute hill repeat (Zone 3) to keep leg responsiveness as taper approaches.
Closing note: try these methods. Adjust paces and fueling in the Pacing app to match your fitness.