TDS Hill & Pole Power Repeats

Workout - TDS Hill & Pole Power Repeats

• 12min @ 6'30''/km
• 8 lots of:
  • 1.6km @ 6'20''/km
• 10min @ 6'30''/km

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Intro

A summary from the Run4Adventure series. Here’s what you need to run the workout. The full video is worth watching for the scenery and nuance.

Key points

• This session matches the TDS elevation profile: roughly 1,000 m of gain per 10 mi (about 3,500 ft over 8.5 mi in this workout).
• The structure uses short, steep out-and-back loops (~1 mile each), with steady, low-HR power hiking uphill and running downhill to strengthen the quads.
• Running poles are essential for mountainous ultras. They reduce quad load on climbs, improve posture, add stability on descents, and cut lower-back fatigue.
• Pole setup matters: pick the right length (elbow at ~90 degrees when the tip touches the ground), find a comfortable grip, and train with them well before race day.

Workout example

Warm-up: 10-15 min easy jog on flat ground

Repeat 8-9 times (~1 mi per loop):
  - Power-hike the steep ascent with poles (low HR, steady)
  - Run the steep descent (quick, controlled downhill turnover)
  - No long flat recovery, go straight into the next climb

Goal: ~3,500 ft (~1,070 m) total elevation gain and loss in ~2.5 h

Cool-down: 10 min easy jog and stretching

Scale repeats and distance to your fitness. Use the Pacing app to target a heart-rate zone or effort level. The terrain handles the rest.

Practical pole tips

1. Fit: fixed-length (Z-type) poles around 125 cm work for a 6-ft runner. Dial in the length until your elbow hits 90 degrees at the tip.
2. Grip: contoured foam grips prevent blisters during long ultras.
3. Material: carbon feels light and stiff but can break. Aluminium is heavier but flexes rather than snaps. Pick what suits you.
4. Practice: use poles on every hill repeat in training so they feel natural.

Closing note

Take this to a steep trail, adjusting repeats and distance via the Pacing app. Poles change how climbs and descents feel and reduce the toll on your legs. Head to the Run4Adventure video for the full trail experience.

References

• RUNNING WITH POLES | Training for TDS UTMB vlog series | Ep 2 | Run4Adventure - YouTube (YouTube Video)