Barkley Training: Get Steep Hills

Workout - Barkley Training: Get Steep Hills

• 15min @ 10'00''/km
• 5 lots of:
  • 4min @ 5'30''/km
  • 2min rest
• 12min @ 10'50''/km

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The video “Let’s Talk About The Barkley Marathons” from Run Steep Get High offers practical insights worth exploring. We’ve distilled the main takeaways so you can test this workout right away. Watch the full video if you want more context.

Key Points:

• Training for ultra‑steep events requires massive vertical gain (10‑30 k ft per week) alongside substantial distance.
• Rest and sleep emerged as the primary recovery mechanisms. One full rest day after each three-week training block proved effective in avoiding burnout.
• Body awareness matters more than hitting target numbers. Ignoring knee soreness during training resulted in race-day struggles.
• Steady effort (4–5 runs weekly) with gradual vertical progression (2–3 k ft per session) reduces injury risk compared to abrupt increases.

Workout Example:

• Weekly Vertical Load: Target 20–30 k ft of climbing each week.
• Sample Long Run: A 20 mi (≈32 km) route with 10,000 ft (≈3,050 m) of gain.
• Mid‑week Climb Sessions: Find a local hill for 2 k ft (≈610 m) repeats, doing 2–3 rounds to accumulate 4–6 k ft (≈1,220–1,830 m).
• Recovery Day: Complete rest with emphasis on sleep and food.

Practical Tips:

• Monitor your climbing totals on Strava and progressively increase the load.
• Take a full day off following each three-week cycle of hard work.
• When knees or tendons are unusually sore, reduce volume. One strong session beats several mediocre ones.
• The Pacing app lets you establish personalized climbing-pace targets suited to where you are now.

Closing Note: Put this vertical-oriented approach into practice this week. Adjust the mileage and vertical to match your fitness using the Pacing app. Pay attention to what your body tells you—your next ultra depends on it.

References

• Let’s Talk About The Barkley Marathons - YouTube (YouTube Video)