Mountain Legs Race Simulation

Workout - Mountain Legs Race Simulation

• 12min @ 8'00''/km
• 14.0km @ 6'50''/km
• 7min rest
• 14.0km @ 6'50''/km
• 10min @ 9'00''/km

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Intro

From Ben Parkes, here’s what went down in Trail Running In Gran Canaria - Training for Trans Gran Canaria 128k - Ben Parkes S2 E3. The essentials are below so you can tackle this session right away. Watch the full video for the rest.

Key points

• Scout the route first. Get on the actual trail before race day, test the technical passages, and try your gear (shoes, poles, jackets) in real conditions.
• Elevation targets: roughly 1,500 m of vertical across 28 km (about 17 mi) to mimic the race terrain.
• Refuel at the midway point. Leave your car at the turnaround, restock water and nutrition, then head out for the second half.
• Pace management: expect moving speeds around 6:50 min/km (about 10:50 min/mi) on mixed ground.
• Fuel strategy: strawberry gels, bananas, nuts, and water. Bring a light layer for higher elevations.

Workout example

• Total distance: 28 km (about 17 mi) with 1,500 m of climbing.
• How it works:
  1. First lap. Climb one side of the peak, turn around at about 14 km out, and head back to your car.
  2. Refuel break. Grab water and eat (banana, nuts, gel).
  3. Second lap. Repeat on the opposite side, same turnaround distance.
• Aim for around 6:50 min/km, or adjust to feel.
• What to bring: trail-ready shoes, poles if you like them, and layers for changing conditions.

Closing note

Try this climb-heavy workout, adapt the distance or speed to your plan, and use the Pacing app to set your targets.

References

• Trail Running In Gran Canaria - Training for Trans Gran Canaria 128k - Ben Parkes S2 E3 - YouTube (YouTube Video)