Pikes Peak Ascent Simulation

Workout - Pikes Peak Ascent Simulation

• 15min @ 6'30''/km
• 4 lots of:
  • 10min @ 5'30''/km
  • 4min rest
• 6 lots of:
  • 3min @ 4'30''/km
  • 1min rest
• 15min @ 7'00''/km

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Seth James DeMoor covers mantras and mountain training in Words I repeat while Running + Pikes Peak Ascent Workout. Below are the key takeaways so you can start the workout today.

Key points:

• The last hard session lands 2 weeks before Pikes Peak Ascent, the intensity block before easing down for race day. Tapering means reducing volume while keeping intensity high until the final week. The approach works for mastering the 10K as well as ultrarunning.
• Travel light: handheld bottle, two gels, GoPro, debit card if you want a snack. Skip music and the phone so you’re training the mental side of race conditions.
• Use mantras like “eyes up, quick feet, pump your arms” and “float, don’t fight” to lock in form on long climbs.

Workout example:

1. Ascent: 13 mi (about 21 km) up Pikes Peak via the race course, gaining about 20,800 m of elevation.
2. Descent: 3 mi (about 5 km) back down to the tree line at around 11,800 ft.
3. Fartlek: from tree line, push back to the summit using 3 min on / 1 min off for 8 rounds at hard effort, then jog the rest. The fitness logic is in the mastering interval training guide.
4. Total: around 19 mi (about 30 km), around 20,800 m elevation gain.

Practical tips:

• Run without sound. No music or podcasts. Let the mantra be the company.
• Keep the load minimal: handheld, water, gels.
• Scout a secure stash spot if you need to leave a bottle during the fartlek section.
• Match pace to your current race effort, or use the Pacing app to set speeds. Hard repeats done when you’re already tired make a real difference. Though this example is mountain-specific, the interval framework also appears in mastering 5K speed training.

Closing note: Run this mountain workout, set the intervals and distances in the Pacing app to your pace, and lean on the mantras.

References

• Words I repeat while Running + Pikes Peak Ascent Workout - YouTube (YouTube Video)