Seth DeMoor's Mountain Power Hills

Workout - Seth DeMoor's Mountain Power Hills

• 15min @ 6'30''/km
• 6 lots of:
  • 3min @ 5'30''/km
  • 2min rest
• 15min @ 7'00''/km

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Seth James DeMoor walks through his approach to “Training Plan Design with Mileage & Vertical Goals”. You can put one of the workouts into practice right away. Watch the full video for the complete breakdown.

Key points

• Structure your plan around training blocks that end in a peak race or FKT attempt. Adjust whenever races fall through.
• Build from three elements: distance, vertical gain, and terrain (rock, trail, road).
• Lean into what you enjoy: long mountain runs, significant elevation. Skip the sessions that drain you (track work, cross-training).
• Stick with what works. The long-run focus that got him up Pikes Peak remains his best asset.
• Speed-hill repeats handle the shorter target race distance (17 mi vs 26 mi) while sharpening leg speed.
• Use a 6–4–3 taper: 6 miles three days out, 4 miles two days out, 3 miles the final day.

Workout example

• Weekly mileage: 115 miles per week across three consecutive weeks.
• Vertical gain: 8,000–10,000 feet for weeks one and two, dropping to 6,000–8,000 feet in week three.
• Long run focus: 2+ hour efforts (roughly 20–22 miles) on mountain terrain.
• Speed-hill sessions (11th, 19th, 25th): one-hour hill repeats or FKT-style climbs on nearby peaks (like Beerstat, Mountain Princeton).
• Taper week (Oct 1 onward): 6 miles Thursday, 4 miles Friday, 3 miles Saturday. An easy run before attempting the Boulder Skyline Traverse FKT (17 miles, 5,500 feet of climbing).
• Recovery: daily foam rolling, massage, stretching, and occasional strength sessions.

Try this mileage-and-elevation approach and adjust the target paces using recent runs from your Pacing app.

References

• My Training Plan Process with Mileage & Vertical Goals - YouTube (YouTube Video)