Just Keep Running Hill Repeats

Workout - Just Keep Running Hill Repeats

• 15min @ 6'00''/km
• 6 lots of:
  • 2min @ 4'30''/km
  • 2min rest
• 10min @ 5'00''/km

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Here’s a summary of Seth James DeMoor’s These 3 Words have made all the difference… Worth watching. The key insights are below so you can start the workout today. The full video expands on the details.

Key points:

• The three words: “just keep running” (and the paired “just keep uploading”).
• Show up consistently rather than chasing perfection. Mileage and views may be small, but you keep moving.
• His progression from about 60 mi/week to 75-85 mi/week earned him a Colorado college team spot. Take the same gradual approach whether you’re training for an ultra or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• For Pikes Peak Marathon training, focus shifts to elevation: three 14-k (around 14k feet) climbs per week, roughly 15,000 ft of vertical gain.
• Leg-day strength sessions protect against injury and boost hill power.
• He plans with a pencil, adjusting paces based on how his legs feel rather than following a fixed schedule.

Workout example:

Weekly Pikes Peak Marathon Block (all distances in miles, elevation in feet)
- Run 3 "14‑ers" (14‑k elevation climbs) per week → ~15,000 ft total vertical gain.
- Weekly mileage: 75–85 mi (increase gradually if you're below this range).
- Gym session 2× per week focusing on squats, lunges, and calf work.
- Use a "pencil" plan: write the day's target mileage/pace, then adjust on the run based on how your legs feel.
- Include 1‑2 easy recovery runs (30‑45 min) and a rest day after the hardest hill day.

Practical tips:

• Use “just keep running” as your mental anchor when things get hard.
• Include a weekly hill-repeat session that mimics a 14-k climb: 6 x 2-min climbs at hard effort with jog-down recovery. For the full strategy, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Watch how your legs feel. If they’re tight or sore, back off pace or cut mileage. Your pencil plan lets you adapt. Hill strength helps on flats too, as covered in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Pair running with short strength circuits (bodyweight squats, single-leg deadlifts) for leg resilience.

Closing note: grab a notebook, draft a pencil plan, then just keep running. Adjust paces and intervals in the Pacing app.

References

• These 3 Words have made all the difference… - YouTube (YouTube Video)