Vertical Reset Run

Workout - Vertical Reset Run

• 10min @ 7'00''/km
• 13.0km @ 6'50''/km
• 7min @ 7'30''/km

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Intro

Seth James DeMoor covers “Marathon Training with Vertical Gain” in a useful video. The key takeaways are below so you can run this today. Watch the full video for context.

Key points

• Vertical gain through hills or mountains works as a constructive reset: softer terrain, different muscle and tendon engagement, and better red blood cell generation at elevation.
• 2-3 trail or mountain runs a month (roughly every other week) as easy-paced sessions, not high-intensity work.
• Cut back on vertical training as race day approaches to preserve freshness for a flat-road marathon.
• Set a weekly vertical-feet goal (1,800 ft on your long run, for instance) with the same intent you apply to distance and tempo work.

Workout example

• Distance: 8 miles (about 13 km) on a trail with about 1,800 ft of vertical gain.
• Pace: about 11 min/mile, easy conversational effort.
• Frequency: 1-2 times a month during a marathon block, preferably as an easy day (every other week).
• Goal: a low-impact long run with uphill stimulus.

Practical tips

1. Track vertical feet in your weekly plan. Set a target (e.g., 2,000 ft weekly) and log it.
2. Run on soft surfaces (trail, dirt paths) to reduce joint stress.
3. Pair with strength and plyometrics for the climbing demands.
4. If possible, train at higher elevation (e.g., 8,000 ft) for red blood cell stimulus.
5. Reduce vertical volume as you move toward a flat target marathon (12-week timeframe).

Closing note

Try this vertical-gain long run and customize the distance and gradient in the Pacing app.

References

• Marathon Training with Vertical Gain - YouTube (YouTube Video)