Effort Is King Hill Climb

Workout - Effort Is King Hill Climb

• 1.6km @ 6'30''/km
• 4.0km @ 5'00''/km
• 4.0km @ 7'30''/km
• 1.6km @ 6'30''/km

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Intro: Seth James DeMoor’s Training for Runners by Volume, Effort, or both? covers ideas you can apply this week. Watch the full video for the complete breakdown.

Key points:

• Volume and effort measure different things. You can track volume in miles, kilometers, minutes, or vertical gain. Effort is the intensity of each mile, and it shifts with hills, altitude, and terrain.
• Effort matters more than mileage alone. Two runners covering the same miles can do very different work. One running 5,000 ft of elevation has a completely different workout than flat running.
• Elite runners show what’s possible. East African marathoners and ultra-runner Jason Sharpe log 120-145 mi (about 200 km) a week. Many have cut their volume in half without losing speed.
• One runner’s experience: a 7-mile outing (about 2 h) with 3,900 ft (1,100 m) of elevation gain felt closer to 14-15 miles. Steep climbs and hiking-paced sections made the difference.
• Put it into practice: log mileage and elevation on Strava or similar. Let perceived effort, say “90% intensity”, steer your pace choices.

Workout example:

7-mile (11.3 km) hill workout (speed-cross 5/4 style)
- Warm-up: 1 mi easy on flat ground.
- Main set: 3.5 mi (5 km) uphill at about 90% effort (speed-cross 5 shoes), steady effort on the climb.
- Recovery: 1 mi easy downhill.
- Repeat the 3.5 mi climb a second time (speed-cross 4 shoes if you prefer a slightly easier effort).
- Cool-down: 1 mi easy.
Total: about 7 mi with around 3,900 ft (1,100 m) vertical gain. Adjust paces to match your current fitness, and use the Pacing app to convert the effort to your own target pace.

Closing note: Try this hill-interval workout and scale the mileage and intensity to match your training level. Track sessions in the Pacing app to monitor volume and effort.

References

• Training for Runners by Volume, Effort, or both? - YouTube (YouTube Video)