Barkley Training: Get Steep Hills
Workout - Barkley Training: Get Steep Hills
- 15min @ 10'00''/km
- 5 lots of:
- 4min @ 5'30''/km
- 2min rest
- 12min @ 10'50''/km
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The video “Let’s Talk About The Barkley Marathons” from Run Steep Get High has practical insights worth exploring. The main takeaways are below so you can test this workout right away. Watch the full video for more context.
Key points:
- Training for ultra-steep events takes massive vertical gain (10-30 k ft per week) alongside serious distance.
- Rest and sleep are the main recovery mechanisms. One full rest day after each three-week block worked well to avoid burnout.
- Body awareness beats hitting target numbers. Ignoring knee soreness during training led to race-day struggles.
- Steady effort (4-5 runs a week) with gradual vertical progression (2-3 k ft per session) reduces injury risk compared to abrupt jumps.
Workout example:
- Weekly vertical: 20-30 k ft of climbing.
- Sample long run: a 20 mi (about 32 km) route with 10,000 ft (about 3,050 m) of gain.
- Mid-week climb sessions: find a local hill and do 2 k ft (about 610 m) repeats, 2-3 rounds, for 4-6 k ft (about 1,220-1,830 m).
- Recovery day: complete rest, focus on sleep and food.
Practical tips:
- Track your climbing totals on Strava and increase the load gradually.
- Take a full day off after each three-week cycle of hard work.
- If knees or tendons are unusually sore, cut volume. One strong session beats several mediocre ones.
- The Pacing app lets you set personalized climbing-pace targets for where you are now.
Closing note: try this vertical-focused approach this week. Adjust the mileage and vertical to your fitness in the Pacing app. Pay attention to what your body tells you.
References
- Let’s Talk About The Barkley Marathons - YouTube (YouTube Video)