Mountain Endurance Climb
Workout - Mountain Endurance Climb
- 15min @ 6'00''/km
- 30min @ 5'00''/km
- 30min @ 6'00''/km
- 12min @ 6'00''/km
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Intro
Running up a 14,000 foot Mountain (1) from Seth James DeMoor is worth watching, and worth trying. Here’s the breakdown so you can run the workout yourself. Grab the full video for more detail.
Key points
- Altitude training at a 14,000-ft Colorado “fourteener” is Seth’s way of building aerobic power and pace.
- The typical ascent is about 6 mi up with ~4,000 ft of climbing (12 mi total out and back).
- Seth uses mountain runs as a specific endurance workout that translates to better half-marathon splits.
- Footwear matters: shoes with solid traction work best on ice and snow (Salomon Gator, Speedcross). Layer up for cold, damp conditions.
- Track summit times and try to shave off minutes each run. Seth’s best is 1:17, his recent outing was 1:33.
Workout example
Mountain altitude run, 6 mi up, 6 mi down (~4,000 ft gain)
1. Warm-up: 10-15 min easy jog on flat terrain.
2. Ascent: 6 mi uphill at a steady pace, around 75-80% max HR. Hold a consistent effort rather than chasing speed. Snow and ice slow you naturally.
3. Reach the summit.
4. Descent: 6 mi down easy (60-65% HR). Keep your footing on slippery terrain.
5. Cool-down: 10-15 min easy jog or walk.
Goal: once acclimated, try to summit in 1:15-1:20. Adjust based on conditions and fitness.Tip: use the Pacing app to record your mountain runs and track pace and effort over time.
Closing note
Try this altitude work on a steep hill or mountain. It builds strength, endurance, and mental toughness. Customize distance and pace to your fitness, log it in the Pacing app, and see what you learn.
References
- Running up a 14,000 foot Mountain (1) - YouTube (YouTube Video)