Marathon Training with Vertical Gain - Seth James DeMoor

Aug 13, 2025

Intro

This is a quick summary of “Marathon Training with Vertical Gain” from Seth James DeMoor. 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

Vertical gain (hill or mountain running) can be a healthy “reset” button, giving you softer surfaces, different muscle‑tendon activation, and a boost in red‑blood‑cell production when done at altitude.
Use 2‑3 trail or mountain runs per month (roughly every other week) as easy days, not as hard‑effort sessions.
As the race gets closer, reduce the amount of vertical gain to stay fresh for a flat road marathon.
Plan your weekly vertical‑feet target (e.g., 1,800 ft per long run) just like you plan mileage or intervals.

Workout Example

Distance: 8 miles (≈ 13 km) on a trail with ≈ 1,800 ft of vertical gain.
Pace: ~11 min/mile (easy, conversational effort).
Frequency: 1‑2 times per month during a marathon block, preferably on an easy‑day schedule (every other week).
Goal: Use the trail run as a low‑impact, recovery‑focused long run while still adding the uphill stimulus.

Practical Tips

Track vertical feet in your weekly plan – set a target (e.g., 2,000 ft per week) and log it in a training app.
Run on soft surfaces (trail, dirt) to reduce impact on joints.
Mix in strength & plyometrics in the gym to support the extra hill work.
Adjust altitude: if you can, train at higher elevation (e.g., 8,000 ft) to boost red‑blood‑cell count.
Scale back the vertical volume as your target marathon (flat, 12‑week plan) approaches.

Closing Note

Give this vertical‑gain long run a try and tweak the distance and elevation to match your own paces in the Pacing app. You’ll stay stronger, fresher, and ready for that flat‑road marathon. Happy trails and happy training!