Just Keep Running Hill Repeats

Workout - Just Keep Running Hill Repeats

• 15min @ 6'00''/km
• 6 lots of:
  • 2min @ 4'30''/km
  • 2min rest
• 10min @ 5'00''/km

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Here’s a summary of Seth James DeMoor’s These 3 Words have made all the difference… It’s well worth watching — we’re pulling out the key insights so you can start the workout right away. The full video expands on all the details.

Key Points:

• The three words powering him: “just keep running” (and the paired mantra “just keep uploading”).
• Show up consistently rather than chasing perfection—mileage numbers and views may be small, but you keep moving.
• His progression from about 60 mi/week to 75–85 mi/week earned him a Colorado college team spot. Take the same gradual approach to aerobic fitness whether you’re training for an ultra or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• For Pikes Peak Marathon training, his focus shifts to elevation work—three 14‑k (≈14 k feet) climbs per week, adding up to roughly 15,000 ft of vertical gain.
• Leg-day strength sessions protect against injury and boost hill power.
• He plans with a pencil, adjusting paces based on how his legs feel rather than following a fixed schedule.

Workout Example:

Weekly Pikes Peak Marathon Block (all distances in miles, elevation in feet)
- Run 3 "14‑ers" (14‑k elevation climbs) per week → ~15,000 ft total vertical gain.
- Weekly mileage: 75–85 mi (increase gradually if you're below this range).
- Gym session 2× per week focusing on squats, lunges, and calf work.
- Use a "pencil" plan: write the day's target mileage/pace, then adjust on the run based on how your legs feel.
- Include 1‑2 easy recovery runs (30‑45 min) and a rest day after the hardest hill day.

Practical Tips to Try Right Now:

• Make “just keep running” your mental anchor when things get hard.
• Include a weekly hill-repeat session mimicking a 14‑k climb: 6 × 2‑min climbs at hard effort with jog-down recovery. This builds significant power and endurance; you can explore the full strategy in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Pay attention to how your legs feel; if they’re tight or sore, back off the pace or cut mileage. Your pencil plan lets you adapt. The strength built on hills helps you fly on flats too—a technique explored in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Combine running with short strength circuits (bodyweight squats, single-leg deadlifts) to build leg resilience.

Closing Note: Pick up a notebook and draft your own pencil plan, then just keep running. You can adjust paces and intervals in the Pacing app to match where you are right now. Get going this week and watch both your confidence and mileage climb.

References

• These 3 Words have made all the difference… - YouTube (YouTube Video)