Grand Slam Hill Repeats

Workout - Grand Slam Hill Repeats

• 5min @ 8'00''/km
• 3 lots of:
  • 5min @ 6'30''/km
  • 2min rest
• 3min rest
• 2 lots of:
  • 3min @ 5'30''/km
  • 2min rest
• 5min @ 8'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/grand-slam-hill-repeats-980a4292

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Seth James DeMoor’s video on The 5-Hour FKT Grand Slam that Fell Harrowingly Short offers solid lessons for anyone considering a multi-peak pushing effort. The full video’s worth watching for the complete narrative, but here are the key takeaways.

Key Points

• Route knowledge pays off: Scouting terrain, rock passages, snow, and water crossings beforehand translated to roughly 2 minutes saved during the 5-hour push.
• Significant elevation: The group climbed roughly 7,500 ft of vertical across five peaks over ~14 mi (≈22 km) in just under 5 hours and 11 minutes.
• Breaking it into segments: Approach each peak as its own effort (≈2-3 mi, 1,500-2,000 ft elevation), aiming for a pace that keeps you aligned with your time goal.
• Running with others: A partner can provide both extra company and motivation, though you’ll need to sync your training volume.

Workout Example (5‑Peak FKT Challenge)

• Objective: Finish 5 Colorado peaks in 5 hours (or whatever your target time is).
• Total: ~14 mi (≈22 km) with ~7,500 ft (≈2,300 m) elevation gain.
• The five segments:
  1. Mount Meer: 2 mi, 1,200 ft climb – begin with intensity, Zone 3 heart rate.
  2. Longs Peak: 3 mi, 1,500 ft climb – hold steady effort, controlled breathing.
  3. Pagoda: 2.5 mi, 1,300 ft climb – short burst intervals on steep pitches (30 sec fast, 1 min recovery).
  4. Storm Peak: 3 mi, 1,800 ft climb – even cadence throughout, recover on descents after summits.
  5. Mount Lady Washington: 3.5 mi, 1,700 ft climb – finish with a push, accelerate the final half mile.
• Pacing guidance: Target ~5:00-5:30 min/mile on climbs, accounting for technical terrain. A running watch or the Pacing app can help dial in realistic splits for your level.

Practical Tips

• Study the route beforehand using maps, GPX files, and recent trail photos to identify tricky sections and seasonal water/snow.
• Pack fuel strategically — bring extra carbs or a snack to eat at each summit.
• Track your elevation rate — aim for roughly 300-400 ft per mile of climbing.
• Adjust on the fly: Steep sections may force you to walk; prioritize staying on pace over running every step.

Closing Note

Take on this 5-peak FKT, dial the distances and paces to match your fitness level, and log the effort in the Pacing app. Enjoy the time on the mountain.

References

• The 5-Hour FKT Grand Slam that Fell Harrowingly Short - YouTube (YouTube Video)