Mountain Strength Uphill Tempo

Workout - Mountain Strength Uphill Tempo

• 15min @ 6'30''/km
• 25min @ 5'30''/km
• 10min @ 7'30''/km

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Intro: here’s what you need to know about THE SAGE RUNNING MOUNTAIN-ULTRA TRAINING PLAN! from Vo2maxProductions. The video is worth your time. The key takeaways are below so you can start today. Watch the full video for the nuances.

Key points:

• A 16-week advanced program tailored for 50 km to 50 mi mountain ultras, extending up to 100 km events.
• Peak training weeks reach 65-80 mi (roughly 100-130 km). The structure separates hill/mountain work from flat runs and uses time-based targets for weekday sessions.
• Comes with a downloadable training guide: treadmill hill routines with specific grade percentages, vertical-gain breakdowns, hill-hiking guidance, and strength work.
• Works in kilometers or miles. Set your own vertical-gain targets based on your training terrain.

Workout example:

• Mountain run: a 10 mi technical effort finishing around 2:30 (scale to your fitness). The guide’s pace markers keep you controlled.
• Treadmill hill session: 20-30 min at 8-10% grade at tempo effort (typically 15-20 sec per km slower than flat tempo). Follow with a downhill cooldown on real terrain, or recreate a gentle decline on the treadmill.
• Strength work (weekly): a core and lower-body routine from the guide. Single-leg squats, step-ups, farmer carries.

Closing note: try the Sage Running Mountain-Ultra plan. Customize paces and vertical gains to your terrain in the Pacing app.

Watch the full Vo2maxProductions video for the complete program.

References

• THE SAGE RUNNING MOUNTAIN-ULTRA TRAINING PLAN! - YouTube (YouTube Video)