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? explores ideas you can apply starting this week. The full video is well worth watching for the complete breakdown.

Key Points:

• Volume and effort measure different things: You can track volume using miles, kilometers, minutes, or vertical gain. Effort is the intensity of each mile—it shifts with hills, altitude, and how the terrain feels.
• Effort has more weight than mileage alone: Two runners covering the same miles can accumulate very different effort. One tackling 5,000 ft of elevation faces 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 (≈200 km) each week. Many have cut their volume in half, though, without losing speed.
• One runner’s experience: A 7-mile outing (≈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 all 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 ~90 % effort (speed‑cross 5 shoes), focus on 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: ~7 mi with ~3,900 ft (1,100 m) vertical gain. Adjust paces to match your current fitness—use the Pacing app to convert the effort to your own target pace.

Closing Note: Test this hill-interval workout and scale the mileage and intensity to match your current training level. Track sessions in the Pacing app to monitor both volume and effort. Push yourself, run smart, and enjoy the climb. 🚀

References

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