Grand Slam Hill Repeats

Workout - Grand Slam Hill Repeats

• 5min @ 8'00''/km
• 3 lots of:
  • 5min @ 6'30''/km
  • 2min rest
• 3min rest
• 2 lots of:
  • 3min @ 5'30''/km
  • 2min rest
• 5min @ 8'00''/km

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Intro

Seth James DeMoor’s The 5-Hour FKT Grand Slam that Fell Harrowingly Short has solid lessons for anyone considering a multi-peak push. The full video is worth watching for the complete narrative; here are the key takeaways.

Key points

• Route knowledge pays off. Scouting terrain, rock passages, snow, and water crossings beforehand saved roughly 2 minutes during the 5-hour push.
• Significant elevation: the group climbed roughly 7,500 ft across five peaks over about 14 mi (around 22 km) in just under 5 hours 11 minutes.
• Break it into segments. Treat each peak as its own effort (around 2-3 mi, 1,500-2,000 ft elevation), aiming for a pace that keeps you on time.
• Running with others adds company and motivation, though you’ll need to sync training volume.

Workout example (5-peak FKT challenge)

• Objective: finish 5 Colorado peaks in 5 hours (or whatever your target time is).
• Total: around 14 mi (22 km) with around 7,500 ft (2,300 m) elevation gain.
• The five segments:
  1. Mount Meer: 2 mi, 1,200 ft climb. Start with intensity, Zone 3 heart rate.
  2. Longs Peak: 3 mi, 1,500 ft climb. Hold steady effort, controlled breathing.
  3. Pagoda: 2.5 mi, 1,300 ft climb. Short burst intervals on steep pitches (30 sec fast, 1 min recovery).
  4. Storm Peak: 3 mi, 1,800 ft climb. Even cadence throughout, recover on descents after summits.
  5. Mount Lady Washington: 3.5 mi, 1,700 ft climb. Finish with a push, accelerate the final half mile.
• Pacing: target around 5:00-5:30 min/mile on climbs, accounting for technical terrain. A watch or the Pacing app can dial in realistic splits.

Practical tips

• Study the route beforehand using maps, GPX files, and recent trail photos to find tricky sections and seasonal water/snow.
• Pack fuel strategically. Bring extra carbs or a snack to eat at each summit.
• Track your elevation rate. Aim for roughly 300-400 ft per mile of climbing.
• Adjust on the fly. Steep sections may force you to walk. Stay on pace, don’t try to run every step.

Closing note

Try this 5-peak FKT. Dial the distances and paces to your fitness level and log the effort in the Pacing app.

References

• The 5-Hour FKT Grand Slam that Fell Harrowingly Short - YouTube (YouTube Video)