How to Run Long in the Mountains - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of How to Run Long in the Mountains from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Negative‑split long runs: start slower (around 8:50‑9:00 min/mile) and finish a bit faster. This helps you ease into the effort and finish strong.
Long‑run purpose: an easy‑effort run that isn’t your slowest day of the week, but still comfortably hard enough to build aerobic capacity.
Frequency & volume: aim to make your long run 80‑90 % of your weekly mileage, gradually adding a mile or two every 2‑3 weeks. Keep most weeks in the 12‑15 mile range.
Altitude & heat management: bring high‑sodium electrolytes (e.g., a big bottle of Element), stay hydrated, and consider a quick fluid stop around mile 8.
Gear tip: run minimalist—shorts, T‑shirt, and a small bottle—if you’re comfortable; just don’t forget fluids.
Progression: after a few months you’ll be able to increase long‑run distance; for marathoners, build up to ~20 mi during peak season, then drop back to double‑digit miles when not in marathon training.

Workout Example

Goal: 10‑mile mountain long run (≈10 mi) in Colorado foothills

1️⃣ Warm‑up: 0.5 mi easy jog

**Mile 1‑2** – Easy pace 8:50‑9:00 min/mile (negative‑split start)
**Mile 3‑4** – Slightly faster, 8:30‑8:40 min/mile, settle into rhythm
**Mile 5‑6** – Maintain effort, terrain gets technical, keep 8:30‑8:45 min/mile
**Mile 7** – Technical uphill, 9:30‑9:45 min/mile, focus on form and breathing
**Mile 8** – Quick fluid stop (water/electrolytes) at mile 8, stay easy
**Mile 9‑10** – Finish at 8:20‑8:30 min/mile, finish strong

Total time ≈86 min, average pace ≈8:35 min/mile.

Closing Note

Give this mountain long‑run a try—adjust the paces to match your own fitness using the Pacing app, and enjoy the altitude and scenery. Keep the long run as a weekly priority, and you’ll see your endurance grow day by day. Happy running!