Pikes Peak Prep: Mini-Ascent

Workout - Pikes Peak Prep: Mini-Ascent

• 10min @ 7'00''/km
• 60min @ 5'30''/km
• 5min @ 12'00''/km

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Intro

Seth James DeMoor’s INTO THE MEADOW! Ascent training commences covers what you need to do this workout. Here’s the breakdown. Watch the full video for context.

Key points

• Altitude and vertical training is the centerpiece. Grey’s Peak hosts a 13-mile (21 km) route with 4,400 ft (1,300 m) of vertical gain and loss. DeMoor uses this terrain to prepare for Pikes Peak.
• Progress beats perfection. Recovery from injury can work with 2-3 mi runs through the week. Build to two sessions a week, each with 12,000 ft of elevation gain, for lasting adaptation.
• Fuel early: Spring-Hill energy gels (mango, banana, honey) work well. Take one in the early miles. Carry 12 oz of water.
• Match effort to terrain: run the bulk (90%), walk the steepest or snowy sections (10%).

Workout example

• Distance: 13 mi (21 km) total
• Elevation: ~4,400 ft (1,300 m) gain + loss
• Pacing: steady endurance effort. Your standard long-run pace works.
• Breakdown:
  1. Flat warm-up for 5-10 min.
  2. Run ≈12 mi across varied ground (grass, trail, snow patches).
  3. Hike ≈1 mi when it steepens or snow deepens.
  4. Easy jog or walk to recover for 5-10 min.
• Frequency: two vertical sessions weekly, each ~12,000 ft of elevation.
• Fuel: a Spring-Hill gel (or comparable carb source) in the first half. 12 oz water.

Practical tips

• Returning from injury? Start with 2-3 mi runs three times a week and build to longer vertical climbs.
• Listen to your body. Hike when needed. Consistency matters more than pushing.
• Treat altitude as the theme: climb and stay hydrated.
• Track runs (the Pacing app works well) and adjust pacing as fitness builds.

Closing note

Try this altitude session and scale distance and elevation to your level. Log everything in the Pacing app.

References

• INTO THE MEADOW! Ascent training commences! - YouTube (YouTube Video)