Runner's Weekend - Man incline - kofuzi

Aug 13, 2025

Intro

This is a quick summary of Runner’s Weekend - Manitou Incline from kofuzi. 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

The day starts with an easy 10 km (about 6.2 mi) run at roughly 8:15 min/mi (easy effort) at altitude, followed by a short 20‑minute “out‑and‑back” with strides.
Later, a double‑run day: an easy 4‑mile (6.4 km) run, then a second 10 km (6.2 mi) run at a harder 7:10‑7:15 min/mi effort—good for altitude‑specific speed work.
The highlight is the Manitou Incline stair climb: ~900 steps, ≈55 min to ascend, a 10‑minute rest, then 40‑45 min to descend. Hydration stops are emphasized.
Practical tips: use altitude runs for moderate‑hard effort, combine easy runs with a hill or stair session for strength, and always carry water on long climbs.

Workout Example

Day 1 – Easy Run
- Distance: 10 km (≈6.2 mi)
- Pace: ~8:15 min/mi (easy, altitude‑adjusted)
- Finish with 20‑min easy out‑and‑back + 4‑5 strides.

Day 2 – Double Run
- First Run: 4 mi easy (recovery)
- Second Run: 10 km (6.2 mi) at 7:10‑7:15 min/mi (harder effort, simulating 5K pace)
- Optional: 5‑10 min easy jog after.

Manitou Incline Challenge
- Climb ~900 stairs (≈55 min up)
- 10‑minute water break at the top.
- Descend (40‑45 min) with controlled effort.
- Keep a water bottle handy, focus on steady breathing, and enjoy the views.

Closing Note Give these runs a try—adjust the paces to match your own training zones in the Pacing app, stay hydrated, and enjoy the Colorado scenery. Happy training!